Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBack · Intermediate
Double Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Chest · Intermediate
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Back · Intermediate
Smith Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Chest · Intermediate
Dumbbell Deep Push Up
An advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Chest · Intermediate
Poliquin Flyes
Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise.
Shoulders · Intermediate
Wall Angel
Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
Triceps · Intermediate
Reverse Hand Push-Up
The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength.
Forearms · Intermediate
Cable Standing Wrist Roll
A forearm exercise with both hands on a cable-connected bar held in front of the body. Small wrist-driven movements raise and return the weight stack while the shoulders support the arms at roughly shoulder height.
Legs · Intermediate
Cable Terminal Knee Extension
An isolation exercise targeting the quadriceps. It involves extending the knee against resistance provided by a cable machine, focusing on strengthening and defining the front thigh muscles. This exercise is particularly beneficial for improving knee stability and enhancing overall leg strength.
Back · Intermediate
Negative Pull-Up
An exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms.
Abs · Intermediate
Captains Chair Knee Raises
The Captain's Chair Knee Raise is an effective core exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed using a Captain's Chair apparatus, which supports the upper body while allowing free movement of the legs.
Shoulders · Intermediate
Seated Barbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Biceps · Intermediate
Cable Preacher Curl
An isolation biceps exercise using a cable machine and preacher bench. The supported upper arms and cable resistance keep the focus on elbow flexion and the biceps.
Triceps · Intermediate
One-Arm Cable Pushdown
The cable single arm pushdown is an isolation exercise targeting the triceps.
Glutes · Intermediate
Single-Dumbbell Hip Thrust
A loaded hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. It primarily trains the glutes, with the hamstrings assisting and the trunk maintaining a stable position.
Chest · Intermediate
Dumbbell Chest Fly
An isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
Chest · Intermediate
Weighted Push-Up
A compound upper body exercise that targets the chest, shoulders, and triceps. By adding weight, this variation increases resistance, enhancing muscle strength and endurance. It requires proper form to ensure safety and effectiveness.
Chest · Intermediate
Cable Bench Press
A bilateral chest press performed on a flat bench between two low cable pulleys. Separate handgrips provide cable resistance as the arms press above the chest, with the head, back and pelvis supported by the bench and both feet on the floor.
Shoulders · Intermediate
Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
Chest · Intermediate
Incline Push-Up
A bodyweight exercise that targets the upper chest, shoulders, and triceps.
Biceps · Intermediate
Rope Cable Hammer Curl
An isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It utilizes a rope attachment on a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Shoulders · Intermediate
Tsunami Overhead Press
A variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Shoulders · Intermediate
Cable Y Raise
A shoulder and upper-back exercise that raises the arms along a Y-shaped path against cable resistance. It emphasizes the lower trapezius, rear shoulders, and scapular control.
