Intermediate Exercises

379 exercises

Chest(35)

Around the World - Dumbbell Bench Press (Decline) - Dumbbell Bench Press (Guillotine) - Barbell Bench Press (One-Arm) - Dumbbell Bench Press (Powerlifting) - Barbell Bench Press (Wide-Grip, Decline) - Barbell Bench Press (Wide-Grip) - Barbell Cable Crossover (One-Arm)Cable Crossover (Single-Arm)Cable Fly (Flat Bench) - Cable Cable Fly (Incline) - Cable Chain Press Chest Push with Run Release - Medicine Ball Depth Drop Push-Up Dip (Chest Version)Floor Press (Leg-Over) - Kettlebell Floor Press (One-Arm) - Kettlebell Fly (Decline) - Dumbbell Fly (One-Arm) - Dumbbell Plyometric Push-Up Pullover (Bent-Arm) - Dumbbell Pullover (Straight-Arm) - Dumbbell Pullover (Wide-Grip, Decline) - Barbell Push-Up - Rings Push-Up - Suspension Trainer Push-Up (Decline)Push-Up (Decline) - Stability Ball Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Incline, Depth Jump)Push-Up (Wrist Elevated)Push-Up To Side Plank Push-Up Wiper - Isometric Sled Forward Drag with Press - Other Svend Press (Plate Squeeze Press)

Lats(18)

Archer Row - Ring Cable Row (Seated) - Elevated Chin-Up Hang (Arch)Hang (One-Arm) - Pull-Up Bar Ice Cream Maker (Tuck) - Rings Lat Pulldown (Full ROM) - Cable Muscle-Up Negative - Ring Pull-Up Pull-Up (Alternating Front/Back)Pull-Up (Mixed Grip)Pull-Up (Side-to-Side)Pull-Up (V-Bar)Pulldown (Wide-Grip Behind The Neck) - Cable Pullover (Bent-Arm) - Barbell Pushdown (Incline) - Cable Rope Climb (Smith Machine Assisted)Row (One-Arm) - Rings

Middle Back(13)

Bent-Over Row - Barbell Bent-Over Row - Kettlebell Cable Row (One-Arm) - Cable Inverted Row (Neutral Grip)Kettlebell Row (One-Arm) - Kettlebell Lying Cambered Bar Row - Barbell Renegade Row (Alternating) - Kettlebell Row (Alternating) - Kettlebell Row (Bent-Over, Reverse Grip) - Barbell Row (Bent-Over, Two Arm) - T-Bar Row (Bent-Over) - Barbell Shrug (Mid-Back) - Dumbbell T-Bar Row (Lying) - Machine

Lower Back(11)

Arch Body Hold (Prone)Arch Body Rock Atlas Stone Trainer Lift Bench Hyperextension Deadlift - Axle Deadlift (Band-Resisted) - Barbell Deadlift (Deficit) - Barbell Good Morning (Seated) - Barbell Hyperextension - Stability Ball Keg Load Rack Pull

Shoulders(58)

Arnold Press - Kettlebell Backbend (Shoulder Bridge)Barbell Rack Delivery Drill Bear Crawl Bear Crawl (Reverse)Bradford Press - Barbell Clean - Kettlebell Clean and Press - Barbell Crucifix Hold Cuban Press - Dumbbell Face Pull - Cable Flyes (Reverse) with External Rotation - Dumbbell Front Raise (Overhead) - Barbell Front Raise (Overhead) - Dumbbell Hand Clasp Stretch (Behind the Back)Handstand (Wall-Assisted)Inverted Hang - Rings Iron Cross Hold - Dumbbell Jerk (Double KB) - Kettlebell Kettlebell Press (Strict, One-Arm) - Kettlebell Kettlebell Push Press (One-Arm) - Kettlebell Kettlebell Seated Press - Kettlebell Kettlebell Snatch (One-Arm) - Kettlebell Landmine Press (One-Arm) - Barbell Landmine Press (Single-Arm) - Barbell Lateral Raise (Lying) - Dumbbell Lateral Raise (Seated) - Cable Log Press Overhead Press - Barbell Pike Push-Up (Elevated)Pike Push-Up (Single-Leg)Plate Raise (Front)Press (Arnold) - Dumbbell Press (Bradford) - Barbell Press (Linear Jammer) - Barbell Press (Neutral Grip) - Dumbbell Push Press - Barbell Push Press - Kettlebell Rear Delt Raise (Bent-Over) - Dumbbell Rear Delt Raise (Lying) - Dumbbell Rear Delt Row - Barbell Rear Lateral Raise (Lying, One-Arm) - Dumbbell Rear Lateral Raise (Lying) - Dumbbell Ring Support Hold See-Saw Press - Dumbbell Seesaw Press - Kettlebell Shoulder Press - Dumbbell Shoulder Press (Alternating) - Kettlebell Shoulder Press (One-Arm) - Dumbbell Shoulder Press (Seated) - Barbell Side Press (One-Arm) - Kettlebell Snatch (Muscle) - Barbell Standing Barbell Overhead Press Strict Press - Kettlebell Thruster - Kettlebell Turkish Get-Up (Lunge Style) - Kettlebell Upright Row (One-Arm) - Dumbbell Upright Row (One-Arm) - Smith Machine

Traps(3)

Row (Upright) - Cable Shrug (Snatch Grip) - Barbell Sumo High Pull - Kettlebell

Biceps(14)

Bicep Curl (Close-Grip Concentration) - Barbell Bicep Curl (High) - Cable Bicep Curl (Inline, High Bench) - Barbell Bicep Curl (Inner) - Dumbbell Bicep Curl (Overhead) - Cable Bicep Curl (Prone Incline) - Dumbbell Bicep Curl (Prone Incline) - EZ Curl Bar Bicep Curl (Zottman Preacher) - Dumbbell Bicep Curl (Zottman) - Dumbbell Brachialis Self-Myofascial Release - Foam Roll Drag Curl - Barbell Lying Cable Curl - Cable Prone Incline One-Arm Dumbbell Curl Standing One-Arm Cable Curl

Triceps(32)

Bench Dip - Weighted Bench Press (Reverse Grip) - Barbell Board Press - Barbell Decline Close-Grip Bench Press to Skull Crusher - Barbell Dip - Rings Dip - Straight Bar Dip (Negative)Dip (Parallel Bar)Floor Press - Barbell Floor Press - Dumbbell Floor Press (Chains) - Barbell Floor Press (One-Arm) - Barbell Incline Barbell Triceps Extension - Barbell JM Press - Barbell Lying Close-Grip Triceps Press to Chin - EZ Curl Bar Lying Overhead Barbell Triceps Extension - Barbell Pin Press - Barbell Plank to Push-Up Push-Up (Close-Grip) - Dumbbell Push-Up (Close)Standing One-Arm Overhead Cable Triceps Extension Tate Press - Dumbbell Triceps Extension - Chain Triceps Extension (Bent-Over) - Dumbbell Triceps Extension (Decline) - Dumbbell Triceps Extension (Decline) - EZ Curl Bar Triceps Extension (Incline) - Cable Triceps Extension (Kneeling, Overhead) - Cable Triceps Extension (Lying) - Cable Triceps Extension (Lying) - Dumbbell Triceps Extension (Overhead, One-Arm) - Dumbbell Triceps Extension (Overhead) - Barbell

Forearms(7)

Clean (Hang, Bottoms-Up) - Kettlebell Farmer's Walk Forearm Pronation (Lying) - Dumbbell Forearm Supination (Lying) - Dumbbell Plate Pinch Hold Preacher Curl (Reverse Grip) - EZ Curl Bar Rickshaw Carry

Abs(45)

Ab Roller Rollout Ab Rollout - Barbell Ab Rollout (Kneeling) - Barbell Ab Wheel Rollout (Kneeling)Barbell Rollout - Bench Bodyline Stability Drill Cable Woodchop (High to Low) - Cable Cable Woodchop (Low to High) - Cable Chin-Up (Crunch)Crane Pose (Bakasana)Crunch - Machine Crunch (Cable) with Side Bend - Cable Crunch (Oblique Twist) - Cable Crunch (Rope) - Cable Crunch (Standing, Rope) - Cable Decline Crunch Fallout - Suspension Trainer Figure 8 - Kettlebell Figure 8 (Pass Between Legs) - Kettlebell Hanging Knee Raise Hollow Body Hold Jackknife Sit-Up Janda Sit-Up Knee Raise (Alternating, Hanging)Knee Raise (Hanging)Knee Tuck - Stability Ball L-Sit (Single-Leg Foot-Supported)L-Sit Hold (Foot-Supported)Medicine Ball Slam (One-Arm) - Medicine Ball Medicine Ball Throw (One-Arm Overhead) - Medicine Ball Pallof Press With Rotation - Cable Pike Compression Lift (Seated)Plank (One-Arm)Plank (Shoulder Taps)Plank (Wall)Press Sit-Up - Other Reverse Crunch - Cable Reverse Crunch - Suspension Trainer Reverse Crunch (Decline)Rotational Pull (Judo Flip) - Cable Russian Twist - Cable Sit-Up (Butterfly)Sit-Up (Weighted, Band-Resisted)Spider Crawl Swing - Sledgehammer

Obliques(4)

Side Bend - Stability Ball Side Plank Torso Twist (Bent-Over)Windmill - Kettlebell

Quads(80)

Bear Crawl Sled Drag Belt Squat (Weighted)Bench Squat - Dumbbell Box Jump (Lateral)Box Jump (Seated) - Dumbbell Box Squat - Barbell Box Squat (Single-Leg, High)Box Squat (Speed) - Barbell Box Squat with Resistance Bands - Barbell Bulgarian Split Squat - Dumbbell Burpee Butt Kick Jump (Single-Leg)Clean (From Blocks) - Barbell Clean Pull - Barbell Conan's Wheel Cone Hop (Single-Leg, Forward)Cone Hop (Single-Leg, Lateral)Deadlift - Barbell Deadlift (Rickshaw)Deadlift (Side) - Barbell Depth Jump Depth Jump to Box Leap Frog Stand Hack Squat - Barbell Hack Squat (Narrow Stance) - Machine Hang Clean - Barbell Hang Clean (Below Knee) - Barbell Hip Flexor/Quad Stretch (Prone, Strap Assist)Hop (Frog)Jefferson Squat - Barbell Jump (Box)Jump (Crossover Stride)Jump (Knee Tuck)Jump Squat - Body Only Jump Squat (Weighted) - Barbell Lateral Hop to Sprint Leg Lift (Front Scale)Leg Press - Smith Machine Leg Press (Lying) - Machine Leg Press (Narrow Stance) - Machine Lunge - Barbell Lunge (Lateral) - Barbell Lunge (Reverse) - Elevated Lunge Jump - Smith Machine Pistol Squat - Smith Machine Pistol Squat (Partial ROM)Quad Stretch Reverse Lunge - Dumbbell Sandbag Load Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Intermediate)Sled Push Speed Squat - Barbell Split Jump Split Squat Split Squat - Suspension Trainer Split Squat (Bulgarian)Split Squat (Bulgarian) - Smith Machine Squat (Band-Resisted) - Barbell Squat (Box) - Barbell Squat (Dynamic Mobility) - Body Only Squat (Frankenstein) - Barbell Squat (Front, Clean Grip) - Barbell Squat (Front, To Bench) - Barbell Squat (Front) - Barbell Squat (Front) - Kettlebell Squat (Full-Depth) - Barbell Squat (High-Bar Back) - Barbell Squat (Jerk Dip) - Barbell Squat (Narrow Stance) - Barbell Squat (Wide Stance) - Barbell Squat (With Chains) - Barbell Squat (With Plate Movers) - Barbell Squat (Zercher) - Barbell Squat Jump Standing Broad Jump (Lateral)Step Mill - Machine Step-Up - Barbell Step-Up - Dumbbell

Hamstrings(39)

Box Skip Clean - Barbell Clean - Dumbbell Clean (One-Arm) - Kettlebell Clean Deadlift - Barbell Dead Clean - Kettlebell Deadlift (Romanian)Deadlift (Romanian) - Barbell Deadlift (Single-Leg Romanian)Deadlift (Single-Leg) - Kettlebell Deadlift (Snatch Grip) - Barbell Deadlift (Stiff-Leg, Wide Stance) - Barbell Deadlift (Stiff-Legged) - Barbell Deadlift (Sumo) - Barbell Eccentric Single-Leg Hamstring Slide Glute Ham Raise Glute Ham Raise (Natural)Good Morning - Barbell Good Morning (Hanging) - Barbell Good Morning (Off Pins) - Barbell Groin Stretch (Supine, Strap Assist)Hamstring Floor Slide Hang Clean - Kettlebell Hang Clean (Alternating, Double) - Kettlebell Hang Clean (Alternating) - Kettlebell Hang Power Clean - Smith Machine Hurdle Hop Hyperextension (Back Extension, 45° Hyper)Kettlebell Swing (One-Arm) - Kettlebell Lunge Pass-Through - Kettlebell Negative Hamstring Floor Slide Pancake Stretch Power Clean - Barbell Power Clean from Blocks - Barbell Prowler Push Reverse Hyperextension - Bench Single-Leg Hamstring Curl Slide Snatch Pull - Barbell World's Greatest Stretch

Glutes(8)

Glute Bridge - Barbell Glute Bridge (Single-Leg)Hip Thrust - Barbell Hip Thrust - Smith Machine Lunge (Curtsy)Prone Balance - Stability Ball Reverse Plank Squat (Kneeling) - Barbell

Calves(3)

Calf Raise (Donkey)Calf Raise (On Dumbbell) - Dumbbell Foam Rolling (Peroneal)

Adductors(6)

Adductor Stretch (Partner-Assisted)Assisted Knee Copenhagen Plank Bound (Lateral)Copenhagen Plank (Assisted)Copenhagen Plank (Knee-Supported)Groiner

Neck(3)

Neck Extension - Plate Neck Flexion - Plate Neck Flexion (Seated) - Other