Intermediate exercises
459 exercises, 20 pages
Filters in the catalogueBack · Intermediate
Narrow Grip Australian Pull-Up With Rings
A bodyweight exercise that targets the upper back, biceps, and forearms.
Shoulders · Intermediate
Seated Shoulder Press Neutral Grip
An upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest.
Chest · Intermediate
Decline Smith Bench Press
A compound chest exercise using a guided bar and a head-down bench. It emphasizes the lower chest while the triceps and front deltoids assist the press.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Biceps · Intermediate
Alternate Dumbbell Hammer Curl
A strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.
Legs · Intermediate
Single Leg Dumbbell Deadlift
A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
Abs · Intermediate
Landmine Twist
A core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Abs · Intermediate
Cable Horizontal Pallof Press
A standing anti-rotation core exercise performed with a cable set at chest height. It develops the obliques and trunk stability by resisting rotational force.
Biceps · Intermediate
Dumbbell Concentration Curl
A seated biceps isolation exercise performed with one arm supported against the inner thigh. The support minimizes body movement and concentrates the load on the biceps.
Abs · Intermediate
Opposite side elbow to knee
A core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
Legs · Intermediate
Dumbbell Bulgarian Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Abs · Intermediate
Weighted Hanging Leg Raise
An advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques.
Chest · Intermediate
One-Arm Low-to-High Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the upper chest.
Chest · Intermediate
Pin Bench Press
A variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
Chest · Intermediate
Bench Press With Resistance Band
A variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
Legs · Intermediate
Sumo Squat With Smith
The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
Biceps · Intermediate
Preacher Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm.
Back · Intermediate
Cable Seated Supine Grip Row
A seated cable row performed with an underhand grip. It develops the lats, rhomboids, trapezius, and biceps with a distinct palm-up hand position.
Triceps · Intermediate
California Press
A hybrid exercise combining elements of the close-grip bench press and the triceps extension. It targets the triceps, chest, and shoulders, providing a comprehensive upper body workout. This movement is particularly effective for developing triceps strength and size.
Back · Intermediate
Dumbbell Pullover with Legs Raised
An advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
Chest · Intermediate
Push-Up on Parallel Bars
A compound upper body exercise that primarily targets the chest, triceps, and shoulders.
Forearms · Intermediate
Dumbbell Biceps Reverse Curl
An exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.
Chest · Intermediate
Wide Hand Push-Up
A bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
Glutes · Intermediate
Frog Pump
An effective glute activation exercise that targets the gluteus maximus, medius, and minimus.
