Intermediate Exercises ⁷⁶

A powerful exercise to build chest, shoulder, and tricep strength.

Boost your upper chest strength and improve your posture.

Press dumbbells overhead to build shoulder and tricep strength.

Perform incline barbell rows to target the upper back and traps.

Press a barbell on an incline bench to target the upper chest.

Isolate your chest muscles with controlled dumbbell movements.

Stretch and contract your chest muscles using dumbbells.

Perform chest flyes using cables for constant tension.

Use parallel bars to target your lower chest and triceps.

Perform isolated chest exercises with controlled arm movements.

Press weight on a decline bench to target the lower chest.

Press the barbell with a narrow grip to target the triceps and chest.

Build full-body strength and improve your posture.

Lower the barbell while keeping your legs straighter than in a conventional deadlift.

Hit your triceps hard with this isolation move.

Laser-target your biceps with strict, controlled reps.

Stretch and strengthen your triceps with this overhead move.

Strengthen your biceps and forearms with this classic move.

Strengthen your grip with focused hand gripper exercises.

Carry heavy weights over a distance to build strength and endurance.

Combine regular and reverse curls for biceps and forearm gains.

Build forearm strength by rolling a weight up and down.

Strengthen your forearms and biceps with a reverse grip.

Strengthen your forearms and biceps with a reverse grip curl.

A classic upper-body exercise targeting the back, biceps, and forearms.

Build upper-body strength with this classic bodyweight exercise.

A powerful upper-body exercise focusing on biceps and back.

Target your lats more intensely with this wide-grip pull-up.

Reduce shoulder strain while building strength with neutral-grip pull-ups.

Maximize bicep growth with constant tension using a cable machine.

Isolate your biceps with controlled preacher curls.

Build strong shoulders and triceps with this compound move.

Sculpt your shoulders with this lateral raise exercise.

Target your rear delts and upper back with this effective exercise.

Strengthen your front shoulders and upper chest with front raises.

Strengthen your rear shoulders and upper back with reverse flys.

A shoulder press with a twist—literally!

Lift the barbell towards your chin to target shoulders and traps.

Strengthen your traps with simple shoulder shrugs.

Strengthen your traps by performing barbell shrugs.

Improve shoulder health and posture with face pulls.

Pull down the bar to build a wider back. Perfect for hitting those lats hard.

Lower and raise your body using parallel bars to hit your triceps and upper body.

Push down the cable to isolate your triceps and build arm definition.

A great rotational move to build strong obliques and improve core stability.

A challenging move to strengthen your lower abs and build core stability.

A great way to hit your upper abs, lower abs, and obliques all in one move.

A tough core move that hits your lower abs and obliques through a twist.

A simple yet effective move to target the upper abs.

A powerful static move to build oblique strength and improve core stability.

A great variation to target the calf muscles with added resistance using the leg press machine.

A challenging move that targets each calf independently for balanced development.

A compound move for strengthening the calves with added resistance.

A versatile lower body exercise that builds strength and stability.

A safe and effective lower body exercise using a machine to build strength and muscle mass.

A dynamic lower body exercise to build strength, balance, and flexibility.

A compound exercise that targets multiple back muscles.

An isolation exercise that targets the mid-back muscles for improved strength and posture.

An enhanced version of crunches using a bench to increase core engagement.

A resistance-based abdominal exercise performed on a machine for effective core isolation.

A simple yet effective core exercise targeting the lower abs.

An isolation exercise that builds core strength using a cable machine.

A compound exercise for building a strong, thick back using a T-bar machine or barbell.

A great exercise for building unilateral strength and isolating one side of the back.

A simple yet effective exercise for isolating the quadriceps.

A key isolation exercise for strengthening the hamstrings.

Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.

A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.

A great lower-body exercise that targets your quads and core while improving posture and flexibility.

A classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.

A simple yet challenging exercise to build lower body endurance and strength by holding a squat position.

A challenging lower-body exercise that enhances balance, coordination, and leg strength.

An isometric core exercise that helps strengthen your abs and improve overall stability.

A dynamic exercise to improve shoulder mobility, upper back strength, and core control.

A lunge variation that targets the glutes and thighs while improving flexibility.

Strengthen your back and improve posture with this effective row variation.