Intermediate Exercises
For those with some training experience.
Showing 61–90 of 292 exercises
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 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 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).
Elevated Back Lunge
Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
Elevated Cable Rows
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
Elliptical Trainer
To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Face Pull
Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.
Farmer's Walk
There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
Flat Bench Cable Flyes
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
Floor Glute-Ham Raise
You can use a partner for this exercise or brace your feet under something stable.
Floor Press
Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
Floor Press with Chains
Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
Foot-SMR
This exercise stretches the fascia of the muscles in the feet. Start off seated with your shoes removed. Using a foot roller or a similar object, such as a small section of pvc pipe, place your foot against the roller across the arch of your foot. This will be your starting position.
Forward Drag with Press
Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
Frankenstein Squat
This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
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