Level

Intermediate Exercises

Last updated 26 July 2026

Which of the 150 curated exercises are included here?

42 exercises from the curated library match this filter. Every one links to a full page with instructions, muscles worked, common mistakes and programming guidance.

How should I use this list to build a routine?

Level in this library reflects technical demand, not how hard an exercise feels — a beginner-level movement can still be trained heavy, and an expert-level one isn't automatically better for a given goal. Most lifters mix levels within a session: a technical lift trained fresh at the start, simpler accessory work later once fatigue has built up.

• Ab Crunch MachineMachine · Intermediate — A machine-based ab exercise commonly searched by lifters wanting a guided, joint-friendly alternative to free weights.
• Arnold Dumbbell PressDumbbell · Intermediate — A widely searched dumbbell shoulder exercise, useful with minimal equipment or as a barbell-lift alternative.
• Barbell DeadliftBarbell · Intermediate — A foundational barbell compound lift and one of the highest-search-volume lower back exercises in strength training.
• Barbell Full SquatBarbell · Intermediate — A commonly searched full-depth squat variation, distinct from a partial or parallel squat.
• Barbell Hip ThrustBarbell · Intermediate — A foundational barbell compound lift and one of the highest-search-volume glute exercises in strength training.
• Barbell LungeBarbell · Intermediate — A barbell quadriceps exercise with consistent search demand among intermediate and advanced lifters.
• Barbell Shoulder PressBarbell · Intermediate — A foundational barbell compound lift and one of the highest-search-volume shoulder exercises in strength training.
• Box SquatBarbell · Intermediate — A commonly searched powerlifting squat variation for depth consistency.
• Dips - Chest VersionOther · Intermediate — A commonly searched dip variation for chest emphasis.
• Donkey Calf RaisesOther · Intermediate — A commonly searched calf-training variation for a deeper stretch position.
• Drag CurlBarbell · Intermediate — A commonly searched curl variation that shifts emphasis onto the biceps peak.
• Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate — A commonly searched strict rear-delt isolation exercise.
• Dumbbell Shoulder PressDumbbell · Intermediate — A widely searched dumbbell shoulder exercise, useful with minimal equipment or as a barbell-lift alternative.
• Face PullCable · Intermediate — One of the most-searched shoulder-health and rear-delt exercises.
• Flat Bench Cable FlyesCable · Intermediate — A commonly searched cable chest-isolation exercise.
• Front Squat (Clean Grip)Barbell · Intermediate — A barbell quadriceps exercise with consistent search demand among intermediate and advanced lifters.
• Full Range-Of-Motion Lat PulldownCable · Intermediate — A commonly searched lat pulldown variation emphasizing a longer range of motion.
• Glute Ham RaiseMachine · Intermediate — A well-known posterior-chain exercise with strong search interest among lifters and athletes.
• Good MorningBarbell · Intermediate — A foundational barbell compound lift and one of the highest-search-volume hamstring/lower-back exercises in strength training.
• Hang CleanBarbell · Intermediate — A commonly searched Olympic-lifting variation performed from the hang position.
• Incline Cable FlyeCable · Intermediate — A commonly searched upper-chest cable-isolation exercise.
• Kettlebell ThrusterKettlebells · Intermediate — A commonly searched kettlebell conditioning/strength combination movement.
• Lying Rear Delt RaiseDumbbell · Intermediate — A commonly searched rear-delt isolation exercise performed lying face-down.
• Lying Triceps PressE-Z Curl Bar · Intermediate — The dataset's closest match to the very widely searched "skull crusher" triceps exercise.
• Overhead Cable CurlCable · Intermediate — A commonly searched stretch-position cable biceps-curl variation.
• Power CleanBarbell · Intermediate — One of the most-searched Olympic-lifting-derived barbell exercises.
• Reverse HyperextensionMachine · Intermediate — A commonly searched machine hamstring/glute exercise for training hip extension without spinal load.
• Ring DipsOther · Intermediate — A commonly searched advanced bodyweight-equipment dip variation.
• Romanian DeadliftBarbell · Intermediate — A barbell hamstrings exercise with consistent search demand among intermediate and advanced lifters.
• SnatchBarbell · Intermediate — A classic Olympic-lifting movement, searched by lifters progressing beyond basic barbell strength work.
• Split JerkBarbell · Intermediate — A commonly searched Olympic-lifting overhead technique.
• Standing Dumbbell Calf RaiseDumbbell · Intermediate — A widely searched dumbbell calf exercise, useful with minimal equipment.
• Standing One-Arm Cable CurlCable · Intermediate — A commonly searched unilateral cable biceps-curl variation.
• Sumo DeadliftBarbell · Intermediate — A foundational barbell compound lift and one of the highest-search-volume hamstrings exercises in strength training.
• Sumo Deadlift with BandsBarbell · Intermediate — A commonly searched accommodating-resistance deadlift variation.
• Tire FlipOther · Intermediate — A well-known strongman movement with steady search interest from hybrid and functional-strength training.
• Two-Arm Kettlebell RowKettlebells · Intermediate — A commonly searched kettlebell back-training movement.
• Upright Cable RowCable · Intermediate — A cable-based trap/shoulder exercise commonly searched by lifters wanting a guided, joint-friendly alternative to free weights.
• Weighted Pull UpsOther · Intermediate — A commonly searched progression once bodyweight pull-ups become easy.
• Wide-Grip Barbell Bench PressBarbell · Intermediate — A barbell chest exercise with consistent search demand among intermediate and advanced lifters.
• Wide-Grip Rear Pull-UpBodyweight · Intermediate — A commonly searched wide-grip pull-up variation.
• Zottman CurlDumbbell · Intermediate — A commonly searched curl variation for training both biceps and forearms in one movement.