Best Intermediate Exercises

This shortlist highlights 244 exercises that match a intermediate training level. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.

How we chose these exercises

•We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
•We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
•Difficulty-based lists prioritize movement accessibility and learning curve before exercise variety.
•Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
•This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.

Featured exercises

244 curated exercises for this shortlist.

Ab Wheel Rollout

Category: Compound
Primary Muscle: Core
Secondary Muscle: Shoulders, Back

Battle Ropes

Category: Compound
Primary Muscle: Arms
Secondary Muscle: Shoulders, Core

Box Jump

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Burpee

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Chest, Core, Shoulders

Chest Dip

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders

Chin-Up

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Core

Hanging Leg Raise

Category: Isolation
Primary Muscle: Core
Secondary Muscle: None

Pull-Up

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Core

Tricep Dip

Category: Compound
Primary Muscle: Arms
Secondary Muscle: Chest, Shoulders

2 Handed Kettlebell Swing

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

45° lateral raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Alternating bicep curls

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Alternating Biceps Curls With Dumbbell

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Alternating dumbbell hammer curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Alternative DB Gorilla rows

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Arnold Press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps

Arnold Shoulder Press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Axe Hold

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Band pull-apart with external rotation

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Banded Scapular Retraction

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Barbell Ab Rollout

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Barbell Clean and press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest

Barbell Hack Squats

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Barbell Hip Thrust

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Barbell Lunges Standing

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Barbell Reverse Wrist Curl

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Barbell Romanian Deadlift (RDL)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Barbell Row

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Shoulders

Barbell Row (Overhand)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Barbell Row (Underhand)

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Barbell Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Barbell Step Back Lunge

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Bench Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders

Bench Press Dumbbell

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Bent High Pulls

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Bent Over Dumbbell Rows

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Bent-over Lateral Raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Biceps Curls With Barbell

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Biceps Curls With Dumbbell

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Biceps Curls With SZ-bar

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Bizeps Curls Trifecta

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Bulgarian Split Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Butchers Block Stretch

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

Cable Crossover

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: Shoulders

Cable Woodchop

Category: Compound
Primary Muscle: Core
Secondary Muscle: Shoulders

Chest-Supported Rear Delt Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Close-Grip Bench Press

Category: Compound
Primary Muscle: Arms
Secondary Muscle: Chest, Shoulders

Crunch en maquina

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Crunches

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Serratus Anterior

Curl - With Shoulder Elevated

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Curl de biceps con agarre prono

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Curl with kettlebell two hands

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

DB Cross Body Hammer Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

DB Skull Crushers

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

DB UCV

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

DB Underhand bench press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

DB Upper Chest Variation

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

DB Wrist Extension

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Deadlifts

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Glutes

Decline Bench Leg Raise

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Decline Bench Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps, Shoulders

Decline Bench Press Barbell

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Decline Bench Press Dumbbell

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Diagonal Shoulder Press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Dips Between Two Benches

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Double-Leg Abdominal Press

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Drag Pushdown

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Drop Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Dumbbel Bradford press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Dumbbell bicep curl to press

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Dumbbell Cheat Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Dumbbell close grip bench press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Dumbbell Concentration Curl

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Biceps

Dumbbell Crunches

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Obliques

Dumbbell Deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell Decline Bench Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Dumbbell drag curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Dumbbell farmer's carrie

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell Frog Press

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Dumbbell Goblet Squat

Category: Isolation
Primary Muscle: Quadriceps
Secondary Muscle: None

Dumbbell Hang Power Cleans

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Dumbbell Hex Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Dumbbell Hip Thrust

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Dumbbell Incline Curl

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Dumbbell Incline Fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Dumbbell Lunges Walking

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Dumbbell Pullover

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: Back

Dumbbell Push-Up

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Dumbbell Romanian Deadlift

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Dumbbell Romanian Deadlifts

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Dumbbell Scaption

Category: Compound
Primary Muscle: Traps
Secondary Muscle: Shoulders

Dumbbell Shoulder Rotations

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Dumbbell Shrug

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Dumbbell Side Bend

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Dumbbell Split Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell sumo deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell Underhand Dead Row

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Lats

Dumbbell wide bicep curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Dynamic side hold

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Elbows Tucked DB Bench Press

Category: Compound
Primary Muscle: Triceps
Secondary Muscle: Chest

Elevación lateral polea

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Elevated prayer stretch

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

External Rotation Stretch

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

EZ-Bar Skullcrusher - NB

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Face pulls with yellow/green band

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

Flat Machine Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Flexión lateral

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Floor dumbbell bench press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Floor Skull Crusher

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Fly With Dumbbells

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Fly With Dumbbells, Decline Bench

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Forearm Curls (underhand grip)

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Front Raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Front Squats

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Abs

Good Morning

Category: Compound
Primary Muscle: Back
Secondary Muscle: Hamstrings, Glutes

Hack Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes

Hammer Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Helms Row

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

Hip Thrust

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Hamstrings

Hollow Hold

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Incline Bench Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders, Triceps

Incline Bench Reverse Fly - Hello

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Incline Chest Press DB

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Incline Crunches

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Incline DB Y-Raise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Incline Dumbbell Bench Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Shoulders

Incline Dumbbell Fly

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Incline Dumbbell Row

Category: Isolation
Primary Muscle: Back
Secondary Muscle: Lats

Incline OHP DB

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps

Incline Shoulder Press Up

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest

Incline Smith Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Incline Static Hold

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Jalon caballero unialteral

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Obliques

Kettlebell deadlifts

Category: Isolation
Primary Muscle: Back
Secondary Muscle: None

Kettlebell One Legged Deadlift

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Kettlebell Swing

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Back, Core

Kettlebell Swings

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Hamstrings

Kickstand RDL

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Kneck extension

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Kong Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Kopfüber Gewichtaufheben

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Landmine Press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Chest, Core

Landmine Rotation

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Larsen Press

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Lat Pull DB

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Glutes

Lateral Raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Lateral-to-Front Raises

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Leg curl with elastic

Category: Compound
Primary Muscle: Calves
Secondary Muscle: Hamstrings

Leg Raises, Lying

Category: Compound
Primary Muscle: Abs
Secondary Muscle: Serratus Anterior

Low Box Squat - Wide Stance

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

lying bicep curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Lying Dumbbell Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

LYING DUMBBELL ROW SS SEATED SHRUG

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Lying Rotator Cuff Exercise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Lying Triceps Extensions

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Lying Triceps Kickback

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Machine Chest Press Exercise

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Machine lateral wise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Medicine ball twist

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Military Press mit SZ-Bar

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Modified pulldown

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Omni Cable Cross-over

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

One Arm Overhead Cable Tricep Extension

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

One-Arm Heavy Row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

one-handed kettlebell curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Overhead Barbell Press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Overhead Press

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps, Core

Overhead Triceps Extension

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Patada de burro con mancuerna

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Patadas traseras

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Pause Bench

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Perpendicular Unilateral Landmine Row

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Pin Bench Press BB

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Pin OHP

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Triceps

Plate twist

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Preacher Curl - Externally Rotated

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Preacher Curl - Internally Rotated

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Preacher Curls

Category: Compound
Primary Muscle: Brachialis
Secondary Muscle: Brachialis

Pullover

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Lats

Push-Ups | Incline

Category: Compound
Primary Muscle: Chest
Secondary Muscle: Triceps

Quadruped Hip Abduction

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Rear Delt Raises

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Renegade Row

Category: Compound
Primary Muscle: Lats
Secondary Muscle: Traps

Reverse Bar Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Reverse EZ Bar Cable Curls

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Reverse Fly Standing

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Reverse Grip Barbell Curls

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Reverse Hyperextension

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Reverse Preacher Curl (Close Grip)

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Rocking Triceps Pushdown

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Romanian Deadlift

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Back, Glutes

Romanian deadlift, single leg

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Rope Pullover/row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

rubber band glute kickback

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Schoulder Raise (Dumbbell)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Seated Bench Press

Category: Isolation
Primary Muscle: Chest
Secondary Muscle: None

Seated Dumbbell Calf Raise

Category: Isolation
Primary Muscle: Calves
Secondary Muscle: None

Seated Dumbbell Curls

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Seated Dumbbell Side Lateral

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

seated figure four

Category: Isolation
Primary Muscle: Glutes
Secondary Muscle: None

Seated rear delt rise

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Seated Triceps Press

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Seated W Curl

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Shoulder Press (Dumbbell)

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Press, Barbell

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Press, Dumbbells

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shoulder Raise Side and Front DB

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shrugs, Barbells

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Shrugs, Dumbbells

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Side Crunch

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Side Dumbbell Trunk Flexion

Category: Compound
Primary Muscle: Obliques
Secondary Muscle: Abs

Side-laying interior rotation

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Single arm row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Single-arm Preacher Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Single-Leg Deadlift with Dumbbell

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Sit & Reach

Category: Isolation
Primary Muscle: Hamstrings
Secondary Muscle: None

Skull Crusher

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

Skullcrusher Dumbbells

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Skullcrusher SZ-bar

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Smith Machine Split Squat

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Quadriceps

Smith Press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Snach

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Spider Curl

Category: Isolation
Primary Muscle: Biceps
Secondary Muscle: None

Squats

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Standing Dowel Shoulder press

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Step-ups

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Stiff-legged Deadlifts

Category: Compound
Primary Muscle: Hamstrings
Secondary Muscle: Glutes

Straight Bar Cable Front Raise

Category: Isolation
Primary Muscle: Shoulders
Secondary Muscle: None

Suitcase Carry

Category: Isolation
Primary Muscle: Abs
Secondary Muscle: None

Superman

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Lats

Supine Hip Abduction

Category: Compound
Primary Muscle: Glutes
Secondary Muscle: Quadriceps

Supine press

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

T-Bar Row

Category: Compound
Primary Muscle: Back
Secondary Muscle: Biceps, Shoulders

Thruster

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Trap press

Category: Isolation
Primary Muscle: Traps
Secondary Muscle: None

Tricep Dumbbell Kickback

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Triceps Overhead (Dumbbell)

Category: Isolation
Primary Muscle: Triceps
Secondary Muscle: None

Unilateral Cable row

Category: Isolation
Primary Muscle: Lats
Secondary Muscle: None

Upright Row

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Walking Lunges

Category: Compound
Primary Muscle: Quadriceps
Secondary Muscle: Glutes

Weighted Crunch

Category: Isolation
Primary Muscle: Obliques
Secondary Muscle: None

Wrist curl, dumbbells

Category: Isolation
Primary Muscle: Arms
Secondary Muscle: None

YTWL Exercise

Category: Compound
Primary Muscle: Shoulders
Secondary Muscle: Traps

Zottman curl

Category: Compound
Primary Muscle: Biceps
Secondary Muscle: Brachialis

Training references

wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.

Frequently Asked Questions

What are the best intermediate exercises?

Best Intermediate Exercises highlights options such as Ab Wheel Rollout, Battle Ropes, Box Jump. The right pick depends on your training goal, available equipment, and experience level.

How did you choose these intermediate exercises?

We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.

Should beginners start with every exercise in this intermediate list?

No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.