Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueAbs · Intermediate
Straight Leg Raise on Dip Bars
A core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
Back · Intermediate
Wide-Grip Pull-Up on Angled Handles
A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
Back · Intermediate
Chin-Up
An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.
Back · Intermediate
Wide Grip Rear Pull-Up
A bodyweight vertical pull in which the bar passes behind the head rather than in front of the face. It trains the back and elbow flexors and differs from a standard pull-up in its shoulder and neck positioning requirements.
Shoulders · Intermediate
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Shoulders · Intermediate
Seated Cuban Press
A compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
Back · Intermediate
Cable Wide Grip Behind Neck Pulldown
An upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
Back · Intermediate
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Chest · Intermediate
Standing Cable Chest Press
A bilateral horizontal press performed with two cable handles in a staggered stance. It trains the chest with assistance from the front shoulders and triceps while the unsupported trunk controls the cable pull.
Shoulders · Intermediate
Barbell Push Press
A compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using the legs to help drive the barbell overhead, allowing for heavier loads compared to a strict press. This exercise enhances power, strength, and coordination.
Abs · Intermediate
Hollow Body Hold
An isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
Triceps · Intermediate
Cross Arms Push-Up
A bodyweight push-up variation with crossed hand placement. The altered arm position creates a distinct pressing challenge for the chest, triceps, shoulders, and trunk stability.
Chest · Intermediate
Low Cable Incline Bench Press
A bilateral chest press on an inclined bench using separate handles from low pulleys. It combines shoulder pressing and elbow extension, with the bench supporting the trunk and the cables resisting the upward, inward hand path.
Triceps · Intermediate
JM Press
A hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps.
Biceps · Intermediate
Dumbbell Spider Curl
An incline-bench biceps isolation exercise performed with the chest supported. The setup reduces body momentum and keeps the emphasis on elbow flexion and biceps contraction.
Legs · Intermediate
Pin Squat
A variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack.
Legs · Intermediate
Barbell Squat
A fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Legs · Intermediate
Seated Hip Adduction
Targets the adductor muscles of the inner thighs. It is performed using a specialized machine that allows you to bring your legs together against resistance. This exercise is beneficial for strengthening and toning the inner thigh muscles, improving stability and balance.
Abs · Intermediate
Hanging Scissors Kicks
The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
Back · Intermediate
Seated Cable Wide Grip Row
The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
One-Arm Cable Low Row
The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles.
Glutes · Intermediate
Dumbbell Reverse Lunge off Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
Chest · Intermediate
Superman Push-Up
A long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
Chest · Intermediate
Incline Barbell Bench Press (Bottom Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the lower endpoint near the upper chest. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
