Intermediate Strength Exercises

309 exercises

Chest(28)

Lats(22)

Middle Back(12)

Bent-Over Row - Kettlebell Cable Row (Single-Arm) - Cable Inverted Row (Neutral Grip)Kettlebell Row (Single-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

Upper Back(3)

Face Pull - Rings Scapular Pull-Up Hold - Pull-Up Bar Suspension Face Pull

Lower Back(4)

Arch Body Hold (Prone)Arch Body Rock Bench Hyperextension Hyperextension - Stability Ball

Shoulders(55)

Arnold Press - Kettlebell Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Clean - Kettlebell Clean and Press - Barbell Crow Pose Cuban Press - Dumbbell Face Pull - Cable Face Pull - Resistance Bands Flyes (Reverse) with External Rotation - Dumbbell Front Raise (Overhead) - Barbell Front Raise (Overhead) - Dumbbell Inverted Hang - Rings Iron Cross Hold - Dumbbell Jerk (Double KB) - Kettlebell Kettlebell Press (Strict, Single-Arm) - Kettlebell Kettlebell Push Press (Single-Arm) - Kettlebell Kettlebell Seated Press - Kettlebell Kettlebell Snatch (Single-Arm) - Kettlebell Landmine Press (Single-Arm) - Barbell Lateral Raise (Lying) - Dumbbell Lateral Raise (Seated) - Cable Overhead Press - Barbell Overhead Press (Standing) - Barbell Pike Hold (Feet Elevated)Pike Push Up Hold Pike Push-Up Pike Push-Up (Elevated)Pike Push-Up (Single-Leg)Pike Shoulder Tap - Resistance Bands Plate Raise (Front)Press (Arnold) - Dumbbell Press (Bradford) - Barbell Press (Linear Jammer) - Barbell Press (Neutral Grip) - Dumbbell Push Press - Kettlebell Rear Delt Raise (Bent-Over) - Dumbbell Rear Delt Raise (Lying) - Dumbbell Rear Delt Row - Barbell Rear Lateral Raise (Lying, Single-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 (Seated) - Barbell Shoulder Press (Single-Arm) - Dumbbell Side Press (Single-Arm) - Kettlebell Strict Press - Kettlebell Thruster - Kettlebell Turkish Get-Up (Lunge Style) - Kettlebell Upright Row (Single-Arm) - Dumbbell Upright Row (Single-Arm) - Smith Machine

Traps(3)

Row (Upright) - Cable Sumo High Pull - Kettlebell Trap-3 Raise

Biceps(15)

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, Single-Arm) - Dumbbell Bicep Curl (Prone Incline) - Dumbbell Bicep Curl (Prone Incline) - EZ Curl Bar Bicep Curl (Standing, Single-Arm) - Cable Bicep Curl (Zottman Preacher) - Dumbbell Bicep Curl (Zottman) - Dumbbell Close Grip Chin-Up - Pull Up Bar Curl (Lying) - Cable Drag Curl - Barbell Ring Curl - Rings

Triceps(27)

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

Forearms(5)

Clean (Hang, Bottoms-Up) - Kettlebell Forearm Pronation (Lying) - Dumbbell Forearm Supination (Lying) - Dumbbell Plate Pinch Hold Preacher Curl (Reverse Grip) - EZ Curl Bar

Abs(40)

Ab Roller Rollout 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)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 Tuck - Stability Ball L-Sit (Single-Leg Foot-Supported)L-Sit Hold (Foot-Supported)Medicine Ball Slam (Single-Arm) - Medicine Ball Pallof Press With Rotation - Cable Pike Compression Lift (Seated)Plank (Shoulder Tap)Plank (Wall)Press Sit-Up - Other Reverse Crunch - Cable Reverse Crunch - Suspension Trainer Reverse Crunch (Decline)Russian Twist - Cable Sit-Up (Butterfly)Sit-Up (Weighted, Band-Resisted)Spider Crawl Swing - Sledgehammer V-Up

Obliques(6)

Russian Twist (Weighted)Side Bend - Stability Ball Side Plank Torso Twist (Bent-Over)Windmill - Kettlebell Woodchop - Dumbbell

Quads(47)

Back Squat - Barbell Belt Squat (Weighted)Bench Squat - Dumbbell Box Squat (Single-Leg, High)Bulgarian Split Squat - Dumbbell Burpee Deadlift - Barbell Deadlift (Side) - Barbell Frog Stand Hack Squat - Barbell Hack Squat (Narrow Stance) - Machine Jefferson Squat - Barbell Jump Squat Jump Squat (Weighted) - Barbell Kettlebell Front Rack Lunge 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)Reverse Lunge - Dumbbell Shrimp Squat (Intermediate)Sissy Squat Speed Squat - Barbell Split Squat Split Squat - Suspension Trainer Split Squat (Bulgarian)Split Squat (Bulgarian) - Smith Machine Squat (Box) - Barbell Squat (Front, Clean Grip) - Barbell Squat (Front, To Bench) - Barbell Squat (Front) - Barbell Squat (Front) - Dumbbell Squat (Front) - Kettlebell Squat (Full-Depth) - Barbell Squat (Narrow Stance) - Barbell Squat (Wide Stance) - Barbell Squat (With Plate Movers) - Barbell Squat (Zercher) - Barbell Step-Up - Barbell Step-Up - Dumbbell Thruster - Dumbbell

Hamstrings(28)

Glutes(6)

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

Calves(2)

Calf Raise (Donkey)Calf Raise (On Dumbbell) - Dumbbell

Adductors(3)

Assisted Knee Copenhagen Plank Copenhagen Plank (Assisted)Copenhagen Plank (Knee-Supported)

Neck(3)

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

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