Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBiceps · Intermediate
One-Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii.
Back · Intermediate
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Back · Intermediate
Inverted Shrug
An exercise primarily targeting the trapezius muscles, particularly the lower traps. It involves hanging from a bar and using shoulder depression to lift your body slightly, engaging the upper back and shoulders. This exercise helps improve shoulder stability and posture.
Chest · Intermediate
Dumbbell Low to High Fly
An isolation exercise targeting the chest muscles, particularly the upper pectorals. It involves moving a pair of dumbbells in an arc from a low position near the hips to a high position above shoulder level, engaging the chest, shoulders, and core for stability.
Shoulders · Intermediate
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group.
Legs · Intermediate
Jefferson Curl
A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Legs · Intermediate
Cable Romanian Deadlift
A cable hip-hinge variation that targets the hamstrings, glutes, and spinal erectors. The lower cable provides continuous resistance through the Romanian deadlift pattern.
Triceps · Intermediate
Cable Double-Arm Tricep Kickback
A bilateral elbow-extension exercise performed in a standing hip hinge. Low cables resist the backward movement of the hands while the upper arms and torso remain steady.
Back · Intermediate
Barbell Incline Wide Grip Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
Legs · Intermediate
Bench Front Squat
A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.
Triceps · Intermediate
Incline Dumbbell Triceps Extension
A triceps isolation exercise with the back supported on an incline bench. Two dumbbells move through elbow extension behind and above the head, with an overhead position that involves the long head of the triceps.
Legs · Intermediate
Reverse Nordic Curl
The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.
Legs · Intermediate
Sissy Squat
An advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
Back · Intermediate
One-Arm Seated Row
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Legs · Intermediate
Jump Squat (Feet Forward)
Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
Back · Intermediate
Close Grip Landmine Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms.
Forearms · Intermediate
Hanging Scapular Retractions
An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Triceps · Intermediate
Seated Cable Horizontal French Press
An isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Biceps · Intermediate
Seated Incline Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
Abs · Intermediate
Hanging Oblique Knee Raise
A rotational hanging core variation that combines knee raising with a side-directed trunk action. It emphasizes the obliques while also challenging grip, shoulder stability, and abdominal control.
Glutes · Intermediate
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
Triceps · Intermediate
Decline Diamond Push-Up
A decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
Shoulders · Intermediate
Landmine Press
An angled barbell pressing exercise using one end of a bar anchored in a landmine. It develops the shoulders, upper chest, triceps, and pressing coordination along a diagonal path.
