Intermediate exercises
459 exercises, 20 pages
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Calves · Intermediate
Foam Roller Calf Roll (Long Travel)
A seated self-massage exercise for both calves with the body supported on the hands and a foam roller.
Legs · Intermediate
Cable Step Up
A unilateral leg exercise with one foot on a raised platform and cable attachments held at both sides. Hip and knee extension lift the body over the working leg while the trailing foot stays off the platform at the top.
Biceps · Intermediate
Barbell Wall Curl
An isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.
Chest · Intermediate
Smith Incline Chest Press
A compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Shoulders · Intermediate
Smith Shoulder Press
An overhead barbell press performed on the guided path of a Smith machine. It emphasizes the deltoids and triceps while the fixed bar path provides stable pressing resistance.
Back · Intermediate
One-Arm Lever High Row
A unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
Legs · Intermediate
Lunges
A compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
Chest · Intermediate
Decline Dumbbell Fly
A chest isolation exercise performed with two dumbbells on a head-down bench. The curved arm path emphasizes chest adduction and distinguishes it from a decline press with active elbow extension.
Legs · Intermediate
Smith Romanian Deadlift
A compound exercise targeting the hamstrings, glutes, and lower back.
Shoulders · Intermediate
Dumbbell Incline Rear Lateral T Raise
The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
Legs · Intermediate
Dumbbell Lunges
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Chest · Intermediate
Finger Push-Up
An advanced bodyweight push-up variation supported on the fingertips. It combines upper-body pushing work for the chest, shoulders, and triceps with substantial finger, hand, and forearm loading.
Legs · Intermediate
Sumo Squat off Stepbox
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
Legs · Intermediate
Dumbbell Romanian Deadlift
A hip-hinge strength exercise with dumbbells that targets the hamstrings, glutes, and spinal erectors. It is a free-weight Romanian deadlift variation for the posterior chain.
Abs · Intermediate
Hanging Knee Raises
An effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
Shoulders · Intermediate
Dumbbell Rear Delt Row
A dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
Biceps · Intermediate
Dumbbell Seated Alternate Hammer Curl
An isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles.
Legs · Intermediate
B Stance Romanian Deadlift
A unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back.
Legs · Intermediate
Cyclist Squat
A variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion.
Chest · Intermediate
Low High Cable Chest Fly
An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
Shoulders · Intermediate
Pike Push-Up On Bench
Puts the feet on a bench while the hands stay on the floor, which lifts the hips higher in the inverted-V position and brings the press closer to vertical than a floor pike push-up.
Shoulders · Intermediate
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles.
Glutes · Intermediate
Deadlift from Blocks
A variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion.
Triceps · Intermediate
Knee Diamond Push-Up
The Diamond Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. It is a modified version of the standard diamond push-up, performed on the knees to reduce intensity, making it suitable for beginners or those focusing on form and control.
