Intermediate exercises
459 exercises, 20 pages
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Legs · Intermediate
Nordic Hamstring Curl
An advanced kneeling hamstring-strength exercise with the ankles anchored.
Shoulders · Intermediate
Dumbbell Cuban Rotation
An exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Back · Intermediate
Suspension Inverted Row
A bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Chest · Intermediate
Cobra Push-Up (Plank to Cobra)
Combines a push-up support with a transition into a chest-raised, trunk-extended position. The body lowers through elbow flexion, changes position through the torso and pelvis, and returns to the raised support position.
Biceps · Intermediate
EZ-Bar Preacher Curl
The EZ Bar Preacher Curl is an isolation exercise targeting the biceps brachii.
Shoulders · Intermediate
Dumbbell Incline T Raise
An upper-back and shoulder exercise performed on an incline bench with the arms moving in a T-shaped path. It emphasizes the rear deltoids, trapezius, rhomboids, and scapular control.
Back · Intermediate
Gorilla Row
A unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
Legs · Intermediate
Split Squat Front Foot Elevated
A lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
Abs · Intermediate
Band Pallof Press
An anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Back · Intermediate
Wide Grip Chest Supported Row
A strength training exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It involves pulling a weight towards the chest while maintaining a wide grip on the handles, with the chest supported on an inclined bench to minimize lower back strain.
Chest · Intermediate
One-Arm Push-Up
The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.
Legs · Intermediate
Barbell Sumo Squat
A wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.
Legs · Intermediate
Dumbbell Split Squat
A split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
Chest · Intermediate
Low Incline Dumbbell Fly
A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
Shoulders · Intermediate
Cable Upright Row
A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
Forearms · Intermediate
Farmer Walk
A strength and conditioning exercise that involves walking while holding heavy weights in each hand.
Chest · Intermediate
Deep Push Up On Parallel Bars
A bodyweight pressing variation performed on parallel bars with an extended range of motion. The bar support allows a deeper chest and triceps loading than a floor push-up.
Triceps · Intermediate
Incline Close Grip Push-Up
An elevated bodyweight push-up with a narrow hand position. The incline reduces relative load compared with the floor version, while the close grip increases the emphasis on the triceps and central chest.
Back · Intermediate
Bent Over Kettlebell Row
A compound exercise targeting the upper back, shoulders, and arms. It involves pulling a kettlebell towards your torso while maintaining a bent-over position, engaging the core for stability and balance.
Legs · Intermediate
Deep Squat to Wide Fold with Foot Hold
The 'Deep Squat to Wide Fold with Foot Hold' is a dynamic flexibility exercise that combines a deep squat with a forward fold, enhancing lower body mobility and flexibility. This exercise targets the hips, hamstrings, and lower back, promoting improved range of motion and stability.
Abs · Intermediate
Incline Bench Leg Raises
Incline Bench Leg Raises target the lower abdominal muscles by lifting the legs while lying on an incline bench. This exercise helps in strengthening the core and improving overall abdominal definition.
Shoulders · Intermediate
Pike Push-Up Between Benches
An elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.
Shoulders · Intermediate
Lever Seated Hammer Grip Shoulder Press
A seated machine overhead press with a neutral grip. It emphasizes the deltoids and triceps while the machine provides a guided pressing path and torso support.
