261 Intermediate Exercises

Movements that assume you already own the basic pattern and are ready to load it.

Chest 22

Around The Worlds Around The Worlds intermediate Dumbbells Barbell Guillotine Bench Press Barbell Guillotine Bench Press intermediate Barbell Bench Press Bench Press intermediate Barbell Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover intermediate Dumbbells Bodyweight Flyes Bodyweight Flyes intermediate E-Z Curl Bar Chain Press Chain Press intermediate Not specified Clock Push-Up Clock Push-Up intermediate No Equipment Dips - Chest Version Dips - Chest Version intermediate Not specified Drop Push Drop Push intermediate Not specified Flat Bench Cable Flyes Flat Bench Cable Flyes intermediate Cable Machine Forward Drag with Press Forward Drag with Press intermediate Not specified Incline Cable Flye Incline Cable Flye intermediate Cable Machine

Showing 12 of 22. All chest exercises →

Back 35

Alternating Kettlebell Row Alternating Kettlebell Row intermediate Kettlebell Atlas Stone Trainer Atlas Stone Trainer intermediate Not specified Axle Deadlift Axle Deadlift intermediate Not specified Bent Over Two-Arm Long Bar Row Bent Over Two-Arm Long Bar Row intermediate Barbell Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover intermediate Barbell Bodyweight Mid Row Bodyweight Mid Row intermediate Not specified Deficit Deadlift Deficit Deadlift intermediate Barbell Elevated Cable Rows Elevated Cable Rows intermediate Cable Machine Full Range-Of-Motion Lat Pulldown Full Range-Of-Motion Lat Pulldown intermediate Cable Machine Gironda Sternum Chins Gironda Sternum Chins intermediate Not specified Hyperextensions With No Hyperextension Bench Hyperextensions With No Hyperextension Bench intermediate No Equipment Keg Load Keg Load intermediate Not specified

Showing 12 of 35. All back exercises →

Shoulders 47

Alternating Kettlebell Press Alternating Kettlebell Press intermediate Kettlebell Arnold Dumbbell Press Arnold Dumbbell Press intermediate Dumbbells Barbell Shoulder Press Barbell Shoulder Press intermediate Barbell Bench Press Bench Press intermediate Barbell Clean and Press Clean and Press intermediate Barbell Cuban Press Cuban Press intermediate Dumbbells Double Kettlebell Jerk Double Kettlebell Jerk intermediate Kettlebell Double Kettlebell Push Press Double Kettlebell Push Press intermediate Kettlebell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying One-Arm Rear Lateral Raise intermediate Dumbbells Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise intermediate Dumbbells Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Shoulder Press intermediate Dumbbells Dumbbell One-Arm Upright Row Dumbbell One-Arm Upright Row intermediate Dumbbells

Showing 12 of 47. All shoulders exercises →

Biceps 14

Pull-Ups Pull-Ups intermediate No Equipment AI tracked Drag Curl Drag Curl intermediate Barbell Dumbbell Prone Incline Curl Dumbbell Prone Incline Curl intermediate Dumbbells High Cable Curls High Cable Curls intermediate Cable Machine Lying Cable Curl Lying Cable Curl intermediate Cable Machine Lying High Bench Barbell Curl Lying High Bench Barbell Curl intermediate Barbell Overhead Cable Curl Overhead Cable Curl intermediate Cable Machine Reverse Barbell Preacher Curls Reverse Barbell Preacher Curls intermediate E-Z Curl Bar Seated Close-Grip Concentration Barbell Curl Seated Close-Grip Concentration Barbell Curl intermediate Barbell Standing Dumbbell Reverse Curl Standing Dumbbell Reverse Curl intermediate Dumbbells Standing Inner-Biceps Curl Standing Inner-Biceps Curl intermediate Dumbbells Standing One-Arm Cable Curl Standing One-Arm Cable Curl intermediate Cable Machine

Showing 12 of 14. All biceps exercises →

Triceps 28

Bench Press Bench Press intermediate Barbell Bench Press - Powerlifting Bench Press - Powerlifting intermediate Barbell Board Press Board Press intermediate Barbell Body-Up Body-Up intermediate No Equipment Chain Handle Extension Chain Handle Extension intermediate Not specified Close-Grip Push-Up off of a Dumbbell Close-Grip Push-Up off of a Dumbbell intermediate No Equipment Decline Close-Grip Bench To Skull Crusher Decline Close-Grip Bench To Skull Crusher intermediate Barbell Dumbbell Floor Press Dumbbell Floor Press intermediate Dumbbells Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension intermediate Dumbbells Floor Press Floor Press intermediate Barbell Floor Press with Chains Floor Press with Chains intermediate Barbell Incline Barbell Triceps Extension Incline Barbell Triceps Extension intermediate Barbell

Showing 12 of 28. All triceps exercises →

Forearms 7

Bottoms-Up Clean From The Hang Position Bottoms-Up Clean From The Hang Position intermediate Kettlebell Dumbbell Lying Pronation Dumbbell Lying Pronation intermediate Dumbbells Dumbbell Lying Supination Dumbbell Lying Supination intermediate Dumbbells Farmer's Walk Farmer's Walk intermediate Not specified Plate Pinch Plate Pinch intermediate Not specified Rickshaw Carry Rickshaw Carry intermediate Not specified Seated One-Arm Dumbbell Palms-Down Wrist Curl Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate Dumbbells

Core 18

Ab Crunch Machine Ab Crunch Machine intermediate Machines Ab Roller Ab Roller intermediate Not specified Advanced Kettlebell Windmill Advanced Kettlebell Windmill intermediate Kettlebell Barbell Ab Rollout Barbell Ab Rollout intermediate Barbell Barbell Rollout from Bench Barbell Rollout from Bench intermediate Barbell Decline Crunch Decline Crunch intermediate No Equipment Double Kettlebell Windmill Double Kettlebell Windmill intermediate Kettlebell Frog Sit-Ups Frog Sit-Ups intermediate No Equipment Gorilla Chin/Crunch Gorilla Chin/Crunch intermediate No Equipment Kettlebell Figure 8 Kettlebell Figure 8 intermediate Kettlebell Kettlebell Pass Between The Legs Kettlebell Pass Between The Legs intermediate Kettlebell Kettlebell Windmill Kettlebell Windmill intermediate Kettlebell

Showing 12 of 18. All core exercises →

Glutes 6

Barbell Glute Bridge Barbell Glute Bridge intermediate Barbell Barbell Hip Thrust Barbell Hip Thrust intermediate Barbell Deadlifts Deadlifts intermediate Barbell Downward Facing Balance Downward Facing Balance intermediate Exercise Ball Kneeling Squat Kneeling Squat intermediate Barbell One-Legged Cable Kickback One-Legged Cable Kickback intermediate Cable Machine

Quadriceps 52

Barbell Full Squat Barbell Full Squat intermediate Barbell Barbell Hack Squat Barbell Hack Squat intermediate Barbell Barbell Lunge Barbell Lunge intermediate Barbell Barbell Step Ups Barbell Step Ups intermediate Barbell Bench Jump Bench Jump intermediate No Equipment Box Squat Box Squat intermediate Barbell Car Deadlift Car Deadlift intermediate Not specified Clean from Blocks Clean from Blocks intermediate Barbell Clean Pull Clean Pull intermediate Barbell Conan's Wheel Conan's Wheel intermediate Not specified Dumbbell Rear Lunge Dumbbell Rear Lunge intermediate Dumbbells Dumbbell Seated Box Jump Dumbbell Seated Box Jump intermediate Dumbbells

Showing 12 of 52. All quadriceps exercises →

Hamstrings 32

Alternating Hang Clean Alternating Hang Clean intermediate Kettlebell Clean Clean intermediate Barbell Deadlifts Deadlifts intermediate Barbell Double Kettlebell Alternating Hang Clean Double Kettlebell Alternating Hang Clean intermediate Kettlebell Dumbbell Clean Dumbbell Clean intermediate Dumbbells Floor Glute-Ham Raise Floor Glute-Ham Raise intermediate Not specified Glute Ham Raise Glute Ham Raise intermediate Machines Good Morning Good Morning intermediate Barbell Good Morning off Pins Good Morning off Pins intermediate Barbell Hanging Bar Good Morning Hanging Bar Good Morning intermediate Barbell Kettlebell Dead Clean Kettlebell Dead Clean intermediate Kettlebell Kettlebell Hang Clean Kettlebell Hang Clean intermediate Kettlebell

Showing 12 of 32. All hamstrings exercises →

Calves 3

Calf Raise On A Dumbbell Calf Raise On A Dumbbell intermediate Dumbbells Donkey Calf Raises Donkey Calf Raises intermediate Not specified Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise intermediate Dumbbells

Neck 3

Lying Face Down Plate Neck Resistance Lying Face Down Plate Neck Resistance intermediate Not specified Lying Face Up Plate Neck Resistance Lying Face Up Plate Neck Resistance intermediate Not specified Seated Head Harness Neck Resistance Seated Head Harness Neck Resistance intermediate Not specified

Frequently Asked Questions

What makes intermediate exercises different?

Movements that assume you already own the basic pattern and are ready to load it.

How many intermediate exercises are listed?

261, covering 12 muscle groups. Each one has photographs, a muscle map and alternatives.

Other Levels

Beginner Exercises Movements you can learn in a session, with a low skill floor and a forgiving failure mode. Advanced Exercises High skill or high load. Worth earning rather than starting with. All Exercises The full exercises library Muscle Groups Browse by muscle instead

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