Intermediate-Level Exercises

• 3/4 Sit-Up
• Ab Roller
• Advanced Kettlebell Windmill
• Alternating Cable Shoulder Press
• Alternating Floor Press
• Alternating Front Raise
• Alternating Hammer Curl
• Alternating Hang Clean
• Alternating Heel Touchers
• Alternating Incline Dumbbell Curl
• Alternating Kettlebell Press
• Alternating Kettlebell Row
• Alternating Seated Dumbbell Front Raise
• Arnold Dumbbell Press
• Band Hip Adductions
• Band Skull Crusher
• Barbell Ab Rollout
• Barbell Deadlift
• Barbell Front Raise
• Barbell Full Squat
• Barbell Hack Squat
• Barbell Lunge
• Barbell Rollout from Bench
• Barbell Shrug Behind The Back
• Barbell Step Ups
• Bench Dips
• Bench Press - With Bands
• Bent Over Barbell Row
• Bent Over Dumbbell Rear Delt Raise With Head On Bench
• Bent Over One-Arm Cable Chest Fly
• Bent Over Two-Arm Long Bar Row
• Bent-Arm Barbell Pullover - Narrow Grip
• Bent-Arm Dumbbell Pullover
• Bent-Over One-Arm Dumbbell Tricep Kickback
• Body-Up
• Bodyweight Flyes
• Bosu Ball Cable Crunch With Side Bends
• Bottoms Up
• Bottoms-Up Clean From The Hang Position
• Butt-Ups
• Cable Crossover Lat Pulldown
• Cable Deadlifts
• Cable Hammer Curls - Rope Attachment
• Cable Hip Adduction
• Cable Incline Press
• Cable Incline Pushdown
• Cable Incline Triceps Extension
• Cable Internal Rotation
• Cable Iron Cross
• Cable Judo Flip
• Cable Lying Triceps Extension
• Cable Preacher Curl
• Cable Upright Row for Shoulders
• Calf Press On The Leg Press Machine
• Calf Raise - with Bands
• Chair Dips
• Clean and Press
• Clock Push-Up
• Close-Grip Pull-Up
• Close-Grip Push-Up off of a Dumbbell
• Concentration Curls
• Cross Body Hammer Curl
• Cross Over - With Bands
• Crunch - Hands Overhead
• Crunch - Legs On Swiss Ball
• Cuban Press
• Decline Cable Chest Fly
• Decline Close-Grip Bench To Skull Crusher
• Decline Crunch
• Decline Oblique Crunch on a Sit-Up Bench
• Decline Oblique Crunch on an Abdominal Bench
• Dips - Chest Version
• Donkey Calf Raise Using a Partner
• Double Kettlebell Alternating Hang Clean
• Double Kettlebell Jerk
• Double Kettlebell Push Press
• Double Kettlebell Windmill
• Downward Facing Balance
• Drag Curl
• Dumbbell Alternating Bicep Curl-Seated
• Dumbbell Alternating Bicep Curl-Standing
• Dumbbell Clean
• Dumbbell Incline Shoulder Raise
• Dumbbell Lying One-Arm Rear Lateral Raise
• Dumbbell Lying Pronation
• Dumbbell Lying Rear Lateral Raise
• Dumbbell Lying Supination
• Dumbbell One-Arm Shoulder Press
• Dumbbell One-Arm Upright Row
• Dumbbell Prone Incline Curl Using an Abdominal Bench
• Dumbbell Rear Delt Row
• Dumbbell Rear Lunge
• Dumbbell Reverse Preacher Curls
• Dumbbell Shoulder Press with Rotation
• Dumbbell Squat To A Bench
• Dumbbell Step Ups
• Dumbbell Tricep Extension with Hammer Grip
• Elevated Back Lunge
• Elevated Cable Rows
• External Rotation with Band
• EZ-Bar Reverse Grip Preacher Curl
• EZ-Bar Upright Rows
• Face Pull
• Flat Bench Cable Flyes
• Flat Bench Leg Pull-In
• Flat Bench Lying Leg Raise
• Flexor Incline Dumbbell Curls
• Floor Glute-Ham Raise
• Freehand Jump Squat
• Frog Sit-Ups
• Front Barbell Squat-Clean Grip
• Front Delt Barbell Raise
• Front Incline Dumbbell Raise
• Front Plate Raise
• Front Raise and Pullover
• Front Squats With Two Kettlebells
• Front Two-Dumbbell Raise
• Gironda Sternum Chin
• Gorilla Chin/Crunch
• Hack Squat
• Hacksquat Machine Calf Raise
• Hammer Curls
• Hammer Grip Decline Dumbbell Press
• Hammer Grip Dumbbell Press
• Hammer Grip Dumbbell Wrist Curl Over Bench
• Hammer Grip Incline Dumbbell Bench Press
• Hamstring Extension
• Hanging Knee-Up
• High Cable Curls
• Hip Extension with Bands
• Hip Flexion with Band
• Hyperextensions Using a Partner
• Incline Barbell Triceps Extension
• Incline Cable Flye
• Incline Dumbbell Curl
• Incline Dumbbell Flyes
• Incline Dumbbell Flyes - With A Twist
• Incline Dumbbell Press Reverse-Grip
• Incline Inner Biceps Curl
• Incline Triceps Extension
• Internal Rotation with Band
• Iron Cross
• Isometric Wipers
• Janda Sit-Up
• Jefferson Squats
• JM Press
• JM Press With Bands
• Kettlebell Arnold Press
• Kettlebell Dead Clean
• Kettlebell Hang Clean
• Kettlebell Seated Press
• Kettlebell Seesaw Press
• Kettlebell Sumo High Pull
• Kettlebell Thruster
• Kettlebell Turkish Get-Up (Squat style)
• Kettlebell Windmill
• Kipping Muscle Up
• Knee/Hip Raise On Parallel Bars
• Kneeling Cable Concentration Triceps Extension
• Kneeling Cable Triceps Extension
• Kneeling High Pulley Row
• Kneeling One-Arm High Pulley Row
• Lat Pulldowns - Normal Grip
• Lateral Raise - With Bands
• Leg Pull-In
• Linear Jammer - Using a Landmine Machine
• London Bridges
• Low Cable Crossover
• Low Pulley Row To Neck
• Lunge Pass Through
• Lying Around The Worlds
• Lying Barbell Pullover
• Lying Cable Chest Press
• Lying Cable Curl
• Lying Cable Rope Extension Pullover
• Lying Close-Grip Bar Curl On High Pulley
• Lying Close-Grip Barbell Triceps Extension Behind The Head
• Lying Close-Grip Barbell Triceps Press To Chin
• Lying Dumbbell Skull Crusher
• Lying Dumbbell Tricep Extension with Hammer Grip
• Lying Face Down Plate Neck Resistance
• Lying Face Up Plate Neck Resistance
• Lying High Bench Barbell Curl
• Lying Machine Squat
• Lying Rear Delt Raise
• Lying Side Head Lift
• Lying Supine Dumbbell Curls
• Lying T-Bar Row
• Lying Triceps Extension Across the Face
• Lying Triceps Press - EZ-Bar
• Machine Assisted Chin-Up
• Machine Assisted Dips
• Machine Assisted Pull-Up
• Machine Donkey Calf Raise
• Machine Incline Chest Press
• Machine Lat Pulldown
• Machine Seated Lateral Raise
• Machine Seated Reverse Fly
• Machine Seated Reverse Fly - parallel grip
• Medicine-Ball Push-Up
• Middle Back Shrug
• Middle Cable Fly
• Monster Walk
• Mountain Climbers
• Muscle Up
• Narrow Stance Hack Squats
• Narrow Stance Leg Press
• Narrow Stance Squats
• Natural Glute Ham Raise
• Neck Press
• Oblique Crunches with Feet Elevated on a Bench
• Oblique Raise on Parallel Bars
• Olympic Tricep Bar Extension
• Olympic Tricep Bar Hammer Curls
• One Arm Dumbbell Wrist Curl Over Bench
• One Arm Hammer Grip Dumbbell Wrist Curl Over Bench
• One Arm Seated Dumbbell Forearm Twist
• One Hand Dumbbell Side Raise Lying On Its Side
• One Handed Lat Pulldown - Using a Flat Bench
• One-Arm Barbell Snatch
• One-Arm Biceps Concentration Curl on a Swiss Ball
• One-Arm Biceps Curl With Olympic Bar
• One-Arm Dumbbell Bench Press
• One-Arm Dumbbell Preacher Curl
• One-Arm Dumbbell Side Raise Lying On Incline
• One-Arm Flat Bench Dumbbell Flye
• One-Arm Floor Press
• One-Arm High-Pulley Cable Side Bends
• One-Arm Kettlebell Clean and Jerk
• One-Arm Kettlebell Jerk
• One-Arm Kettlebell Military Press To The Side
• One-Arm Kettlebell Push Press
• One-Arm Kettlebell Row
• One-Arm Linear Jammer
• One-Arm Medicine Ball Slam
• One-Arm Rear Delt Fly
• One-Arm Side Deadlift
• One-Arm Standing Dumbbell Reverse Curl
• One-Arm Triceps Dips
• One-Legged Cable Kickback
• Pallof Press
• Palms-Down Dumbbell Wrist Curl Over A Bench (Reverse Grip)
• Palms-Down Wrist Curl Over A Bench (Reverse Grip)
• Palms-Out Dumbbell Incline Flyes
• Parallel Bar Dips
• Partner Hanging Knee Raise With Manual Resistance
• Partner Hanging Knee Raise With Throw Down
• Plank with Twist
• Plate Pinch
• Plate Twist
• Plie Dumbbell Squat
• Power Clean
• Preacher Hammer Dumbbell Curl
• Prone Manual Hamstring
• Pull Through
• Push-Up Wide
• Push-Ups - Close Triceps Position
• Push-Ups with Feet on a Swiss Ball
• Reverse Band Bench Press
• Reverse Barbell Curl
• Reverse Barbell Preacher Curls
• Reverse Cable Curl
• Reverse Cable Preacher Curl
• Reverse Concentration Curl
• Reverse Flyes With External Rotation
• Reverse Grip Bent-Over Rows
• Reverse Grip Decline Smith Machine Bench Press
• Reverse Grip EZ-Bar Curl
• Reverse Grip Incline Smith Machine Bench Press
• Reverse Grip Lat Pulldown-wide?
• Reverse Grip Machine Lat Pulldown
• Reverse Grip Seated Cable Wrist Curl (Palms Down)
• Reverse Grip Smith Machine Bench Press
• Reverse Grip Triceps Bench Press
• Reverse Grip Triceps Pushdown
• Reverse Hyperextension
• Reverse Plate Curls
• Ring Dips
• Rockers (Pullover To Press) Straight Bar
• Rocky Pull-Up/Pulldown
• Romanian Deadlift
• Rope Climb
• Rope Lat Pulldown
• Scapular Pull-Up
• Scott Curls
• Seated Barbell Calf Raise
• Seated Barbell Good Morning
• Seated Barbell Military Press - Flat Bench
• Seated Barbell Oblique Twist
• Seated Barbell Shoulder Press - Rack
• Seated Behind-The-Head Military Press-Flat Bench
• Seated Behind-the-Head Military Press-Military Bench
• Seated Bent-Over Rear Delt Raise
• Seated Bent-Over Two-Arm Dumbbell Triceps Extension
• Seated Close-Grip Concentration Barbell Curl
• Seated Close-Grip Machine Row
• Seated Dumbbell Inner Biceps Curl
• Seated Dumbbell Military Press
• Seated Dumbbell One-Arm Triceps Extension
• Seated Dumbbell Palms-Down Wrist Curl (Reverse Grip)
• Seated EZ-Bar Overhead Extension
• Seated Front Delt Overhead Press-Dumbbell
• Seated Hammer Grip Dumbbell Wrist Curl
• Seated Head Harness Neck Resistance
• Seated Machine Abdominal Crunch
• Seated One-Arm Cable Pulley Rows - Flat Bench
• Seated One-Arm Dumbbell Palms-Down Wrist Curl (Reverse Grip)
• Seated One-Arm Dumbbell Palms-Up Wrist Curl
• Seated Overhead Barbell Triceps Extension
• Seated Palms-Down Barbell Wrist Curl (Reverse Grip)
• Seated Smith Machine Shoulder Press Wide Grip
• See-Saw Press (Alternating Side Press)
• Shotgun Row
• Shoulders Cable Front Raise
• Side Bridge
• Side to Side Chin
• Single Arm Push-Up
• Single Dumbbell Raise
• Single Dumbbell Tricep Press
• Single Leg Glute Bridge
• Smith Incline Shoulder Raise
• Smith Machine Behind the Back Shrug
• Smith Machine Behind The Head Shoulder Press
• Smith Machine Calf Raise
• Smith Machine Good Morning
• Smith Machine Hanging Reverse Grip Bicep Pull-up
• Smith Machine Leg Press
• Smith Machine Lunge
• Smith Machine Reverse Calf Raise
• Smith Machine Stiff-Legged Deadlift
• Smith Machine Upright Row
• Snatch Pull
• Speed Band Pushdown
• Squats - With Bands
• Standing Around The Worlds
• Standing Barbell Calf Raise
• Standing Barbell Press Behind Neck
• Standing Behind The Back Cable Wrist Curl
• Standing Behind The Back Smith Machine Wrist Curl
• Standing Bent-Over One-Arm Dumbbell Tricep Kickback
• Standing Bent-Over Rear Delt Raise
• Standing Cable Crossover
• Standing Cable Crossover Pulldown
• Standing Cable Lift
• Standing Cable Rope Face Curl
• Standing Cable Row for Middle Back
• Standing Close-Grip EZ-Bar Curl with Band
• Standing Concentration Curl
• Standing Double Biceps Cable Curl
• Standing Dumbbell Calf Raise
• Standing Dumbbell One-Arm Triceps Extension
• Standing Dumbbell Reverse Curl
• Standing Dumbbell Single Leg Calf Raise
• Standing Dumbbell Straight-Arm Front Delt Raise Above Head
• Standing Front Barbell Raise Over Head
• Standing Inner-Biceps Curl
• Standing Low Pulley One-Arm Triceps Extension
• Standing Low-Cable Deltoid Raise
• Standing Military Press
• Standing One-Arm Biceps Cable Curl
• Standing One-Arm Cable Row
• Standing One-Arm Dumbbell Curl Over Abdominal Bench
• Standing One-Arm Lateral Raise
• Standing Palms-In Dumbbell Press
• Standing Smith Machine Behind The Head Military Press
• Standing Smith Machine Military Press
• Standing T-Bar Row with Handle
• Standing Towel Triceps Extension
• Standing Wide Grip Upright Barbell Row
• Straight Leg Barbell Deadlifts
• Straight-Arm Dumbbell Pullover
• Suspended Abdominal Fallout
• Suspended Row
• Suspended Split Squat
• Swiss Ball Crunch
• Tate Press
• Trap Bar Deadlift
• Tuck Crunch
• Two Arm Dumbbell Preacher Curl
• Two-Arm Kettlebell Clean
• Two-Arm Kettlebell Military Press
• Underhand Cable Pulldowns
• Upright Row - With Bands
• V-Bar Pull-Up
• V-Bar Pulldown
• Weighted Ball Hyperextension
• Weighted Ball Side Bend
• Weighted Bench Dips
• Weighted Crunches
• Weighted Jump Squat
• Weighted Pull-Up
• Weighted Russian Twist with Straight Arms
• Weighted Sit-Ups - With Bands
• Weighted Squat
• Wide Grip Pull-Up
• Wide Stance Barbell Squat
• Wide-Grip Barbell Bench Press
• Wide-Grip Decline Barbell Bench Press
• Wide-Grip Decline Barbell Pullover
• Wide-Grip Pulldown Behind The Neck
• Wide-Grip Rear Pull-Up
• Wide-Grip Standing Barbell Curl
• Wind Sprints
• Zottman Curl
• Zottman Preacher Curl