Intermediate Exercises 77

  • Bench Press

    The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.

    Upper body
    pectoralis major, triceps, deltoids

    Intermediate

  • Incline Dumbbell Press

    This exercise isolates the upper chest, shoulders, and triceps, making it ideal for developing strength and muscle mass in the upper body.

    Chest
    upper pectoralis major, anterior deltoids, triceps brachii

    Intermediate

  • Seated Dumbbell Press

    This exercise strengthens the shoulders and triceps by pressing dumbbells overhead in a stable, seated position. Ideal for improving upper body strength and stability.

    Shoulders
    deltoids, triceps brachii

    Intermediate

  • Incline Barbell Rows

    Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

    Back
    trapezius, rhomboids, rear deltoids

    Intermediate

  • Incline Bench Press

    The incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power.

    Chest
    pectoralis major (upper), anterior deltoids, triceps brachii

    Intermediate

  • Chest Fly

    Chest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.

    Chest
    Pectoralis Major

    Intermediate

  • Dumbbell Fly

    The dumbbell fly is a focused isolation exercise that targets the pectoralis major, improving chest definition, size, and strength.

    Chest
    Pectoralis Major

    Intermediate

  • Cable Crossover

    Cable crossover is an isolation exercise that provides constant tension on the pectoralis major, improving chest definition and symmetry.

    Chest
    Pectoralis Major

    Intermediate

  • Dips

    Dips are a compound exercise that emphasizes the lower chest and triceps, improving strength and hypertrophy in the upper body.

    Chest
    Pectoralis Major (Lower)

    Intermediate

  • Pec Deck Machine

    The pec deck machine is a beginner-friendly exercise for isolating the pectoralis major, helping to build chest strength and definition.

    Chest
    Pectoralis Major

    Beginner
    Intermediate

  • Decline Bench Press

    The decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles.

    Chest
    Pectoralis Major (Lower)

    Intermediate

  • Close-Grip Bench Press

    The close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.

    Triceps Brachii, Pectoralis Major

    Intermediate

  • Deadlift

    The deadlift is a full-body compound exercise that strengthens the back, glutes, and hamstrings, making it a cornerstone of strength training.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate
    Advanced

  • Romanian Deadlift

    The Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Skull Crushers

    Skull crushers are perfect for building triceps size and strength, especially the long head.

    Upper arm
    Triceps Brachii

    Intermediate

  • Concentration Curl

    The concentration curl is an isolated exercise that targets the biceps, ensuring maximum muscle engagement by eliminating momentum.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Overhead Tricep Extension

    The overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.

    Upper arm
    Triceps brachii

    Beginner
    Intermediate

  • Standing Hammer Curls

    Standing hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.

    Arms
    Biceps, Biceps brachii, Brachioradialis

    Beginner
    Intermediate

  • Grip Strengthener

    Grip strengtheners are excellent for building hand and forearm strength, improving grip endurance, and aiding in various sports and strength activities.

    Lower arm
    Flexor Digitorum Profundus, Flexor Digitorum Superficialis

    Beginner
    Intermediate
    Advanced

  • Farmer's Walk

    The farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.

    Lower arm
    Forearm Flexors, Forearm Extensors

    Beginner
    Intermediate
    Advanced

  • Zottman Curl

    Zottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.

    Biceps, Biceps brachii, Brachioradialis, Flexor Carpi Radialis

    Intermediate

  • Wrist Roller

    The wrist roller is a great tool for building forearm strength, endurance, and improving grip by targeting both flexor and extensor muscles.

    Lower arm
    Forearm Flexors, Forearm Extensors

    Intermediate

  • Reverse Curl

    Reverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.

    Lower arm
    Brachioradialis

    Beginner
    Intermediate

  • Reverse Grip Barbell Bicep Curls

    Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.

    Arms
    Brachialis, Forearm Extensors

    Intermediate

  • Standard Pull-Up

    The standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Pull Up

    Pull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.

    Upper body
    Latissimus Dorsi, Biceps, Biceps brachii, Shoulders

    Intermediate
    Advanced

  • Chin-Up

    Chin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and latissimus dorsi.

    Upper body
    Biceps, Biceps brachii, Latissimus dorsi

    Intermediate

  • Wide-Grip Pull-Up

    Wide-grip pull-ups are great for increasing upper-body strength and width by placing greater emphasis on the latissimus dorsi.

    Upper body
    Latissimus Dorsi

    Intermediate
    Advanced

  • Neutral-Grip Pull-Up

    Neutral-grip pull-ups are a great compound exercise for building upper-body strength while reducing strain on the shoulders.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Cable Bicep Curl

    Cable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Beginner
    Intermediate

  • Preacher Curl

    Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Preacher Curl

    Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Shoulder Press

    A fundamental exercise for building shoulder strength and size, also engaging the triceps.

    Upper body
    Deltoids

    Intermediate

  • Lateral Raise

    Lateral raises are great for isolating the lateral deltoids, helping to build broader, more defined shoulders.

    Shoulders
    Lateral Deltoid

    Beginner
    Intermediate

  • Bent-Over Lateral Raises

    Bent-over lateral raises are a great exercise for building the rear deltoids and upper back, improving posture and shoulder stability.

    Shoulders
    Rear Deltoids

    Intermediate

  • Front Raise

    Targets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.

    Shoulders
    Anterior Deltoid

    Beginner
    Intermediate

  • Reverse Fly

    Focuses on the posterior deltoids and upper back, improving shoulder balance and posture.

    Shoulders
    Posterior Deltoid

    Intermediate

  • Arnold Press

    Combines a shoulder press with rotation, targeting all parts of the deltoids comprehensively.

    Shoulders
    Anterior Deltoid, Medial Deltoid, Posterior Deltoid

    Intermediate

  • Upright Row

    Targets the deltoids and trapezius muscles, enhancing shoulder and upper back strength.

    Shoulders
    Medial Deltoid, Trapezius

    Intermediate

  • Shrugs

    Primarily targets the trapezius muscles, with benefits for the upper back and posture.

    Shoulders
    Trapezius

    Beginner
    Intermediate

  • Barbell Shrugs

    Focuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.

    Trapezius

    Beginner
    Intermediate

  • Face Pull

    Targets the posterior deltoids and the muscles of the upper back, emphasizing shoulder health and posture.

    Shoulders
    Posterior Deltoid, Trapezius

    Intermediate

  • Lat Pull-down

    A go-to move for a V-shaped back, the lat pull-down works your lats and upper back for strength and muscle growth.

    Upper body
    Latissimus Dorsi

    Beginner
    Intermediate

  • Tricep Dip

    A bodyweight staple for building strong triceps and upper body.

    Upper arm
    Triceps brachii

    Intermediate

  • Tricep Pushdown

    A great isolation exercise for strengthening and defining the triceps using a cable machine.

    Arms
    Triceps Brachii

    Beginner
    Intermediate

  • Russian Twist

    A highly effective rotational exercise that targets the obliques, enhancing core strength and stability.

    Obliques

    Intermediate

  • Hanging Leg Raise

    An advanced core exercise that targets the lower abdominals and improves core strength and control.

    Rectus Abdominis, Hip Flexors

    Intermediate
    Advanced

  • Bicycle Crunch

    A dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.

    Rectus Abdominis, Obliques

    Beginner
    Intermediate

  • Hanging Knee Raises with Twist

    An advanced exercise for strengthening the lower abs and obliques, enhancing core stability and rotational power.

    Obliques, Rectus Abdominis

    Intermediate
    Advanced

  • Toe Touches

    A great isolation exercise for building upper abdominal strength and endurance.

    Rectus Abdominis

    Beginner
    Intermediate

  • Side Plank

    An excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.

    Obliques, Rectus Abdominis, Transverse Abdominis

    Beginner
    Intermediate

  • Leg Press Calf Raise

    A highly effective exercise for isolating and strengthening the calf muscles using the leg press machine.

    Lower leg
    Gastrocnemius, Soleus

    Intermediate

  • Single-Leg Calf Raise

    A great unilateral exercise to improve calf strength, balance, and muscle symmetry.

    Lower leg
    Gastrocnemius, Soleus

    Intermediate

  • Standing Barbell Calf Raise

    A great exercise for building calf strength and size using a barbell for added resistance.

    Lower leg
    Gastrocnemius

    Intermediate

  • Squat

    A staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Leg Press

    A versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Lunges

    A versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Beginner
    Intermediate
    Advanced

  • Bent-Over Row

    A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Seated Cable Row

    An effective exercise for building thickness in the mid-back and improving posture and strength.

    Back
    Rhomboids, Latissimus Dorsi

    Beginner
    Intermediate

  • Bench Crunches

    A challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.

    Rectus Abdominis, Obliques

    Beginner
    Intermediate

  • Machine Crunches

    A machine-based crunch exercise that isolates the abs effectively, offering consistent resistance and reducing neck and back strain.

    Rectus Abdominis

    Beginner
    Intermediate

  • Reverse Crunches

    A great exercise for isolating the lower abs and improving core strength.

    Rectus Abdominis (lower part)

    Beginner
    Intermediate

  • Cable Crunches

    A great core exercise for building strength and definition in the rectus abdominis.

    Rectus Abdominis

    Beginner
    Intermediate

  • T-Bar Row

    An essential exercise for developing back strength and thickness, targeting the middle and upper back.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Single-Arm Dumbbell Row

    Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

    Back
    Latissimus Dorsi

    Beginner
    Intermediate

  • Back Extension

    Also known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.

    Back
    Erector Spinae

    Beginner
    Intermediate

  • Leg Extension

    An isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.

    Upper leg
    Quadriceps

    Beginner
    Intermediate

  • Hamstring Curl

    Isolates the hamstrings, useful for building muscle balance between the front and back of the leg.

    Upper leg
    Hamstrings

    Beginner
    Intermediate

  • Leg Curl

    Leg curls are great for isolating your hamstrings, helping with strength, stability, and aesthetics in the back of your legs.

    Legs
    Hamstrings

    Beginner
    Intermediate

  • Bulgarian Split Squat

    A great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Intermediate

  • Front Squat

    A front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.

    Lower body
    Quadriceps, Glutes, Core

    Intermediate

  • Good Mornings

    Good mornings are excellent for strengthening the posterior chain, improving flexibility, and building core stability.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Stalled Squat

    Stalled squats are excellent for building muscle endurance and strength in the quadriceps and glutes.

    Lower body
    Quadriceps, Glutes

    Intermediate

  • Skater Squat

    Skater squats are excellent for improving unilateral strength, balance, and coordination.

    Lower body
    Quadriceps, Glutes

    Intermediate

  • Hollow Hold

    Hollow holds are great for building core strength and enhancing overall stability.

    Abdominals

    Intermediate

  • Halo

    Halos are excellent for enhancing shoulder mobility and building upper body strength.

    Upper body
    Deltoids, Triceps, Upper Back

    Intermediate

  • Step-out Lunges

    Step-out lunges help to strengthen the glutes and thighs, while enhancing lower body flexibility.

    Lower body
    Glutes, Quadriceps

    Intermediate