Intermediate Exercises
For those with some training experience.
Showing 61–90 of 337 exercises
Deficit Deadlift
Begin by having a platform or weight plates that you can stand on, usually 1-3 inches in height. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
Dips - Chest Version
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Donkey Calf Raises
For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
Double Kettlebell Alternating Hang Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Double Kettlebell Jerk
Hold a kettlebell by the handle in each hand.
Double Kettlebell Push Press
Clean two kettlebells to your shoulders.
Double Kettlebell Windmill
Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
Downward Facing Balance
Lie facedown on top of an exercise ball.
Drag Curl
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
Drop Push
Position low boxes or other platforms 2-3 feet apart.
Dumbbell Clean
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Dumbbell Floor Press
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Dumbbell Lying One-Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Dumbbell Lying Pronation
Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Dumbbell Lying Rear Lateral Raise
While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
Dumbbell Lying Supination
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Dumbbell One-Arm Shoulder Press
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Dumbbell One-Arm Triceps Extension
Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
Dumbbell One-Arm Upright Row
Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Dumbbell Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
Dumbbell Pullover
A classic chest-emphasis pullover performed lying on a bench. The athlete holds a single dumbbell with both hands by the inner plate, lowers it behind the head with naturally slightly-bent arms (not locked-straight, not fully bent), then pulls it back over the chest. The slight elbow bend and chest-up bench position bias the load to the chest and serratus rather than the lats. Distinct from Bent-Arm Dumbbell Pullover (older bodybuilding name; same general mechanic but explicit elbow bend prescribed), Straight-Arm Dumbbell Pullover (arms locked-straight; pure lat-emphasis variant), and cable straight-arm pulldowns (lat-emphasis cable variant).
Dumbbell Rear Lunge
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Dumbbell Seated Box Jump
Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Dumbbell Side Lunge
A lateral-plane (side) lunge loaded with a pair of dumbbells held at the sides. Athlete steps wide to one side, lowers into a single-leg squat on the stepping side, then drives back to standing. Trains the frontal-plane hip and adductor work that bilateral squats and lunges miss. Distinct from Bodyweight Lateral Lunge (no load), and from Bulgarian Split Squat (rear-foot-elevated, sagittal-plane mechanic).
Dumbbell Squat To A Bench
Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
Dumbbell Step Ups
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Dumbbell Sumo Squat
A wide-stance sumo squat performed with a single dumbbell held vertically between the legs (suspended from the hands), or with a pair of dumbbells held at the sides. The wide stance + toes-out position emphasises adductor + glute medius engagement. Distinct from Dumbbell Goblet Squat (narrower, shoulder-width stance with bell at chest), and from Sumo Deadlift (Barbell, hinge pattern not squat).
Dumbbell Woodchop
A diagonal rotational chop performed with a single dumbbell held in both hands. Athlete starts with the dumbbell at one shoulder and chops diagonally across the body to the opposite hip, then returns. Trains rotational core power with a constant-mass implement. Distinct from Standing Cable Wood Chop (cable resistance is constant through the range; dumbbell varies with leverage and gravity), and from Medicine Ball Rotational Throw (release-based, explosive).
Eccentric Single-Leg Heel Drop
A single-leg eccentric calf drill performed off a step. Lowers slowly from a heel-up position to a heel-below-toe position, then resets passively (the other leg or both legs do the lift). Builds the slow-eccentric capacity that the gastrocnemius, soleus, and Achilles complex needs to absorb each foot strike — a strong evidence-based protocol for Achilles-tendon resilience in runners.
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