Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueTriceps · Intermediate
Dips
A compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
Shoulders · Intermediate
Barbell Narrow Grip Upright Row
A compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.
Abs · Intermediate
V-Up (Slight Knee Bend)
A floor-based bodyweight exercise combining a simultaneous trunk and leg rise with a reach toward the feet. The knees bend slightly near the peak before the body returns to a long lying position; abdominal muscles flex the trunk while hip flexors raise the legs.
Back · Intermediate
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Back · Intermediate
L Pull-Up
An advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
Shoulders · Intermediate
Half Kneeling Shoulder Dumbbell Press
An exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Biceps · Intermediate
Arm Blaster Biceps Dumbbell Curl
An isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Chest · Intermediate
Hammer Grip Dumbbell Bench Press
A chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
Chest · Intermediate
Barbell Pullover
A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
Shoulders · Intermediate
Dumbbell Half Kneeling Shoulder Press
An exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Back · Intermediate
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Chest · Intermediate
Dumbbell Floor Chest Fly
An isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
Chest · Intermediate
Incline Dumbbell Bench Press
A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
Legs · Intermediate
Smith Hack Squat
A Smith-machine squat variation that changes body position relative to the fixed bar. It emphasizes the quadriceps and glutes through a guided lower-body squat pattern.
Shoulders · Intermediate
One-Arm Landmine Standing Shoulder Press
An effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Legs · Intermediate
Box Jumps
A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.
Chest · Intermediate
Negative Push-Up
An eccentric-focused push-up variation that emphasizes the lowering phase of the movement. It develops chest, shoulder, and triceps strength while allowing focused practice of controlled pushing mechanics.
Biceps · Intermediate
Barbell Prone Incline Curl
A biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.
Shoulders · Intermediate
Frog Planche
A compact hand balance with bent elbows, the knees supported against the upper arms and both feet off the floor. It develops control of a supported arm balance rather than the unsupported straight-body position of a full planche.
Chest · Intermediate
Dumbbell Larsen Press
A dumbbell bench-press variation performed without foot support on the floor. Removing leg drive increases the emphasis on upper-body pressing strength and torso stability.
Biceps · Intermediate
Band Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Triceps · Intermediate
Close Grip Push-Up
A floor-based bodyweight press with narrow, separated palms and elbows traveling close to the torso. Both hands and toes support a straight body while elbow extension and shoulder movement train the triceps and chest; the palms do not form a diamond.
Back · Intermediate
Dumbbell Seal Row
The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
Biceps · Intermediate
EZ-Bar Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
