Intermediate exercises
459 exercises, 20 pages
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Abs · Intermediate
L-Sit
A sustained bodyweight hold on straight-arm support handles with both legs extended forward. It challenges hip-flexor and abdominal endurance while the shoulders and arms keep the body elevated.
Back · Intermediate
Barbell Bent-Over Row (Near-Horizontal Torso)
A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.
Legs · Intermediate
Half Squat
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Triceps · Intermediate
Cable Incline Skull Crusher
A two-arm triceps exercise on an incline bench with resistance from a low pulley behind the bench. Elbow extension moves a compact bar attachment while the upper arms remain largely fixed.
Back · Intermediate
Close-Grip Pull-Up
A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
Forearms · Intermediate
One-Arm Neutral Wrist Dumbbell Curl
The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
Chest · Intermediate
Standing Cable Low Chest Press
Targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Triceps · Intermediate
Weighted Dips
A compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.
Back · Intermediate
One-Arm Dumbbell Bent Over Scapula Row
Targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.
Chest · Intermediate
Barbell Floor Press
A compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Triceps · Intermediate
Diamond Push-Up
A close-hand bodyweight push-up variation with the hands positioned in a diamond shape. It emphasizes the triceps while also training the chest, shoulders, and core.
Legs · Intermediate
Weighted Sissy Squat
An advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
Biceps · Intermediate
Bar Cable Biceps Curl
An isolation exercise targeting the biceps brachii, utilizing a cable machine to maintain constant tension throughout the movement. This exercise is effective for building bicep strength and size, and it allows for a controlled range of motion.
Biceps · Intermediate
Bayesian Cable Curl
An isolation exercise targeting the biceps, performed using a cable machine. This exercise emphasizes the stretch and contraction of the biceps by maintaining constant tension throughout the movement. It is ideal for enhancing bicep peak and overall arm development.
Biceps · Intermediate
Close-grip EZ Bar Curl
An isolation exercise targeting the biceps brachii, with additional engagement of the brachialis and forearm muscles.
Back · Intermediate
Weighted Pull-Up
A bodyweight vertical pull with added external resistance. It trains the lats, upper back, elbow flexors, and grip, allowing pull-up strength to progress through additional load.
Chest · Intermediate
Reverse Wrist Push-Up
An advanced bodyweight exercise targeting the forearms, wrists, and finger flexors.
Chest · Intermediate
High Low Cable Chest Fly
An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion, starting with the cables positioned high above the shoulders and pulling them downwards in an arc towards the midline of the body. This movement emphasizes the lower portion of the chest.
Shoulders · Intermediate
Band Shoulder Press
An upper body exercise that targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps. It involves pressing resistance bands overhead, providing a dynamic and variable resistance that enhances shoulder stability and strength.
Back · Intermediate
Pull-Up
A compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
Legs · Intermediate
Anderson Squat
The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack.
Legs · Intermediate
Standing Tibialis Raise
Targets the tibialis anterior muscle located at the front of the lower leg. This exercise helps improve ankle stability, enhances balance, and can aid in preventing shin splints. It is particularly beneficial for athletes and individuals looking to strengthen their lower legs.
Shoulders · Intermediate
Dumbbell Push Press
A compound overhead-press variation that uses leg drive to assist two dumbbells overhead. It develops shoulders, triceps, upper chest, power, and whole-body coordination.
