Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBack · Intermediate
Barbell Shoulder Shrug
An isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
Shoulders · Intermediate
Seated Arnold Dumbbell Press
A compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest.
Biceps · Intermediate
Hercules Curl
The High Cable Curl is an isolation exercise targeting the biceps brachii. It is performed using a cable machine with the pulley set at a high position. This exercise emphasizes the peak contraction of the biceps, promoting muscle growth and definition.
Legs · Intermediate
Smith Squat To Bench
A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Legs · Intermediate
Forward Band Monster Walk
A lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
Forearms · Intermediate
EZ-Bar Reverse Spider Curl
The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms.
Core · Intermediate
Seated Bench Knee Tuck
A bodyweight core exercise performed at the end of a flat bench with the hands gripping beside the hips. Both knees draw toward the torso as the trunk moves forward, followed by leg extension and a controlled recline, combining hip flexion with abdominal control.
Legs · Intermediate
Plyo side lunge
A dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
Glutes · Intermediate
Cable Pull Through
A compound cable hip-hinge exercise that targets the glutes, hamstrings, and spinal erectors. Its between-the-legs cable setup provides posterior-chain resistance without a barbell.
Abs · Intermediate
Knee Raise Ab Coaster
An abdominal exercise performed on a specialized machine designed to target the lower abs.
Back · Intermediate
Dumbbell Neutral Grip Incline Bench Row
The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius.
Legs · Intermediate
Glute-Ham Raise 1/2
A strength exercise targeting the posterior chain, specifically the glutes, hamstrings, and lower back. It involves lowering the body from a kneeling position to a horizontal position and returning halfway up, focusing on eccentric control and muscle activation.
Chest · Intermediate
Archer Push-Up
An advanced bodyweight pressing variation with asymmetrical loading between the arms. It develops chest, triceps, and shoulder strength while demanding trunk stability.
Forearms · Intermediate
Unilateral Farmer Walk
A strength and conditioning exercise that targets the core, grip strength, and lower body stability.
Back · Intermediate
Neck Curl
An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.
Legs · Intermediate
Sumo Squat
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Chest · Intermediate
One-Arm High-to-Low Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the lower chest. It involves pulling a cable from a high position to a low position across the body, engaging the chest, shoulders, and triceps. This exercise helps in developing muscle symmetry and improving unilateral strength.
Chest · Intermediate
Clap Push-Up
The Clap Push Up is an advanced plyometric exercise that enhances upper body strength, explosiveness, and coordination. It primarily targets the chest, triceps, and shoulders, while also engaging the core for stability.
Chest · Intermediate
Resistance Band Push-Up
A push-up variation with elastic resistance added across the upper body. The band increases pressing demand for the chest, shoulders, and triceps compared with bodyweight alone.
Legs · Intermediate
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Abs · Intermediate
Band Half Kneeling Chop
A diagonal band-resistance core exercise performed from a half-kneeling stance. It trains the obliques, shoulders, and hips to control rotational force.
Shoulders · Intermediate
One-Arm Cable Bent Over Lateral Raise
A unilateral rear-shoulder exercise with a low cable crossing in front of the body. A hip-hinged stance and free-hand support on the thigh accompany the outward arm arc, emphasizing the rear deltoid and upper-back control.
Biceps · Intermediate
Dumbbell Incline Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Abs · Intermediate
High To Low Band Woodchopper
A dynamic exercise targeting the core, specifically the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, using a resistance band to provide tension throughout the movement. This exercise helps improve rotational strength and stability.
