Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBiceps · Intermediate
Dumbbell Supinated Preacher Curl
An isolation exercise targeting the biceps brachii, specifically emphasizing the short head. It involves curling a dumbbell with a supinated grip (palms facing up) while seated at a preacher bench, which stabilizes the upper arm and minimizes the involvement of other muscle groups.
Glutes · Intermediate
Barbell Good Morning
A compound barbell hip-hinge exercise that develops the posterior chain. It primarily targets the hamstrings, glutes, and spinal erectors while reinforcing controlled hip extension.
Triceps · Intermediate
Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
Triceps · Intermediate
Lying EZ-Bar Triceps Extension
A bilateral elbow-extension exercise performed on a flat bench. The EZ bar travels from near the forehead to above the upper torso while the bench supports the body and the upper arms remain largely steady.
Back · Intermediate
One-Arm Low Cable Seated Row
The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.
Triceps · Intermediate
Knee Close Grip Push-Up
The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
Triceps · Intermediate
Standing One Dumbbell French Press
An isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
Abs · Intermediate
Cable Twist (up down)
A core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Biceps · Intermediate
Single Dumbbell Curl
An isolation exercise targeting the biceps brachii. It involves curling a single dumbbell with one hand, emphasizing unilateral strength and muscle balance. This exercise helps in developing the peak of the bicep and improving arm symmetry.
Legs · Intermediate
High-Bar Squat
The Highbar Squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves placing the barbell on the upper traps, maintaining an upright torso, and descending into a squat position while keeping the knees aligned with the toes.
Shoulders · Intermediate
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Glutes · Intermediate
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Chest · Intermediate
Jack Push-Up
The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
Back · Intermediate
Dumbbell Kelso Shrugs
The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
Chest · Intermediate
One-Arm Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the chest. It involves using a cable machine to perform a fly motion with one arm, allowing for unilateral training and improved muscle symmetry. This exercise helps in enhancing muscle definition and strength in the chest area.
Back · Intermediate
Barbell Bent Over Row From Pin
Starts every repetition from a dead stop, with the bar resting on safety pins set around knee height in a power rack.
Chest · Intermediate
Cable Kneeling High To Low Fly
A kneeling cable chest fly that follows a high-to-low line of resistance. It emphasizes the pectoral muscles while the kneeling position limits lower-body contribution.
Biceps · Intermediate
Spider Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.
Back · Intermediate
Suspension Row
A bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
Legs · Intermediate
Lowbar Squat
A compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back.
Chest · Intermediate
Knuckle Push-Up
A bodyweight push-up performed with support on the knuckles rather than open palms. It trains the chest, shoulders, and triceps while keeping the wrists in a more neutral alignment.
Legs · Intermediate
Deadlift
A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
Biceps · Intermediate
Seated Dumbbell Curl
An isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.
Legs · Intermediate
Lying Butterfly Pose
The Lying Butterfly Pose, also known as Supta Baddha Konasana, is a restorative yoga posture that focuses on opening the hips and stretching the inner thighs and groin.
