Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBack · Intermediate
Trap Bar Shrugs
An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Legs · Intermediate
Zercher Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Back · Intermediate
Lever High Row
A machine pulling exercise with a high handle path. It emphasizes the upper back, lats, rear deltoids, and scapular control through a guided resistance path.
Back · Intermediate
One-Arm Cable Row
The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
Legs · Intermediate
Smith Front Squat
A front-loaded squat performed in a Smith machine. The guided bar path supports a quad- and glute-focused squat pattern while the front position encourages an upright torso.
Back · Intermediate
Cable Seated Row Neutral Grip
A compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
Barbell Rear Delt Row
A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
Biceps · Intermediate
One-Arm Hammer Cable Curl
The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.
Back · Intermediate
Kettlebel Renegade Row
The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
Legs · Intermediate
Bulgarian Jump Squat
A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
Forearms · Intermediate
EZ-Bar Reverse Grip Biceps Curl
The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.
Chest · Intermediate
Lying Chest Press
The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine.
Triceps · Intermediate
Standing Overhead Barbell Triceps Extension
A triceps-isolation exercise performed with a straight bar held above and behind the head. The overhead arm position involves the long head of the triceps, while the torso maintains an upright stance.
Shoulders · Intermediate
Dumbbell Lu Raises
The Dumbbell Lu Raise, inspired by Olympic weightlifter Lu Xiaojun, is a shoulder exercise that targets the lateral deltoids. It involves lifting dumbbells to the side with a controlled motion, emphasizing shoulder stability and muscle engagement.
Back · Intermediate
Cable Reverse Grip Pulldown
A vertical cable pull performed with an underhand grip. It trains the lats, biceps, and forearms while providing a distinct grip variation from an overhand pulldown.
Shoulders · Intermediate
Band Upright Row
An exercise targeting the shoulders and upper back, primarily engaging the deltoids, trapezius, and rhomboids. It is performed using a resistance band, which provides variable resistance throughout the movement, making it a versatile option for strength training.
Shoulders · Intermediate
Trap Y Raise
An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Back · Intermediate
Band High Anchor Wide Row
An exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Biceps · Intermediate
Close Grip Biceps Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.
Shoulders · Intermediate
One-Arm Dumbbell Incline Lateral Raise
A unilateral shoulder exercise performed side-lying against an inclined bench. The supported torso changes the arm angle relative to gravity while the working arm raises the dumbbell outward, with the side deltoid producing the main movement.
Legs · Intermediate
Rear Lunge
A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Smith Kneeling Hip Thrust
A kneeling hip-extension exercise performed under the guided resistance of a Smith machine bar. It emphasizes the glutes while the fixed bar path provides stable external loading.
Abs · Intermediate
Hanging Half Windmill
An advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
