Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueLegs · Intermediate
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
Back · Intermediate
Seated Cable Low Row Neutral Grip
The Cable Low Seated Row Close Bar is a compound exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius.
Shoulders · Intermediate
One-Arm Kettlebell Overhead Press
The one-arm kettlebell press is a compound exercise that targets the shoulders, triceps, and core. It involves pressing a kettlebell overhead with one arm while maintaining stability and control. This exercise enhances unilateral strength and improves shoulder mobility and stability.
Legs · Intermediate
Stabillity Ball Wall Squat
The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
Forearms · Intermediate
Reverse Grip Cable Curl
An isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii.
Glutes · Intermediate
Band Reverse Hyperextension
An exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
Legs · Intermediate
Smith Rear Lunge
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
Triceps · Intermediate
Decline Barbell French Press
An isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
Chest · Intermediate
Decline Dumbbell Bench Press
A compound chest exercise using two independent weights on a head-down bench. It emphasizes the lower chest and combines chest pressing with elbow extension by the triceps.
Legs · Intermediate
Pistol Box Squat
A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Shoulders · Intermediate
Dumbbell Standing Driver
A standing shoulder exercise with one dumbbell held by its opposite ends in front of the body. The weight turns from one side to the other like a steering wheel while the arms maintain their forward position.
Chest · Intermediate
Kneeling Wide Push-Up
The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Shoulders · Intermediate
Chest Supported Lateral T Raise
An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
Legs · Intermediate
Pogo Jumps
A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.
Glutes · Intermediate
Romanian Deadlift
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back.
Glutes · Intermediate
Back Extension With Dumbbell
An exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
Forearms · Intermediate
Dead Hang
A simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
Chest · Intermediate
One-Arm Dumbbell Bench Press
A unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Chest · Intermediate
Ring Push-Up
The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
Biceps · Intermediate
Kettlebell Biceps Curl
An isolation curl variation using a kettlebell. Its offset load challenges elbow flexion while emphasizing the biceps and contributing forearm stability.
Back · Intermediate
Pendlay Row
A barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Back · Intermediate
Inverted Row (Australian)
The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps.
Legs · Intermediate
Smith Zercher Squat
A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
