Intermediate exercises

Weighted Pull-Up is 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.

The Reverse Wrist Push-Up is an advanced bodyweight exercise targeting the forearms, wrists, and finger flexors. It involves performing a push-up with the wrists in a reversed position, which places significant stress on the wrist joints and forearm muscles. This exercise requires a high level of wrist flexibility and strength, making it suitable only for experienced individuals.

The High Low Cable Chest Fly is 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.

The Band Shoulder Press is 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.

The pull-up is 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.

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. This exercise focuses on developing explosive strength from the bottom position, improving sticking points in the squat, and enhancing overall lower body power.

The 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.

Dumbbell Push Press is 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.

The Zottman Curl is a compound exercise targeting the biceps and forearms. It combines a standard bicep curl with a reverse curl, effectively working both the flexor and extensor muscles of the arm. This exercise is performed with dumbbells and is beneficial for developing arm strength and size.

Band Biceps Curl is an isolation arm exercise that uses elastic resistance to target the biceps brachii. Band tension changes across the range, providing resistance throughout the curl.

The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.