Intermediate exercises
459 exercises, 20 pages
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Back · Intermediate
Barbell Shrug Behind The Back
A standing shoulder-elevation exercise with a barbell held behind the thighs. It primarily trains the upper trapezius, while the hands and trunk maintain the load and standing position.
Legs · Intermediate
Front Squat
A compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.
Back · Intermediate
Incline Bench Dumbbell Wide Row
An upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Back · Intermediate
T-Bar Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and core for stabilization. This exercise is performed using a T-bar row machine or a barbell with a landmine attachment.
Chest · Intermediate
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major.
Biceps · Intermediate
Dumbbell Incline Hammer Curl
A biceps and forearm exercise performed on an incline bench with a neutral grip. The inclined support changes the arm position while the hammer grip emphasizes the brachialis and brachioradialis.
Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Glutes · Intermediate
Single Leg Romanian Deadlift
A unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
Biceps · Intermediate
Double Dumbbell Preacher Curl
An isolation exercise targeting the biceps brachii. It is performed using a preacher bench and two dumbbells, allowing for controlled movement and effective muscle engagement. This exercise emphasizes the peak contraction of the biceps and helps in developing the lower part of the muscle.
Chest · Intermediate
Cable Middle Chest Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It is performed using a cable machine with handles set at shoulder height, allowing for a controlled and consistent tension throughout the movement.
Shoulders · Intermediate
Standing Dumbbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Chest · Intermediate
Close Grip Dumbbell Press
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders.
Legs · Intermediate
Bulgarian Squat Smith
The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Terminal Knee Extension
Terminal Knee Extension (TKE) is an exercise that targets the quadriceps, particularly the vastus medialis oblique (VMO), and is often used for knee rehabilitation and strengthening.
Triceps · Intermediate
Close Grip Incline Dumbbell Bench Press
The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids.
Chest · Intermediate
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Triceps · Intermediate
Weighted Bench Dips
A compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.
Chest · Intermediate
Scapula Push-Up
A plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
Legs · Intermediate
Dumbbell Squat
A free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
Chest · Intermediate
Straight Bar Dips
A compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Legs · Intermediate
Resistance Band Hip Adduction
Targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
Shoulders · Intermediate
Kettlebell Around the Head Rotation
A dynamic exercise that targets the shoulders, core, and upper back. It involves rotating a kettlebell around your head in a controlled manner, enhancing shoulder mobility and stability while engaging the core muscles.
Shoulders · Intermediate
Seated Face Pull
An upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
