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Intermediate Gym Exercises

Free-weight compounds and harder variations worth adding once the basics run on autopilot. 205 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Ab WheelOther equipmentArcher RowSuspension trainerArnold PressDumbbellKettlebell Arnold PressKettlebellAround the WorldDumbbell · BenchDumbbell Around the WorldDumbbellBear CrawlBodyweightBehind the Neck PressBarbellBarbell Bench PressBarbell · BenchClose Grip Bench PressBarbell · BenchDumbbell Bench PressDumbbell · BenchWide Grip Bench PressBarbell · BenchBarbell Bent Over RowBarbellDumbbell Bent Over RowDumbbellKettlebell Bent Over RowKettlebellSmith Machine Bent Over RowSmith machineUnderhand Barbell RowBarbellBlock PullBarbell · Other equipmentBox JumpOther equipmentBox SquatBarbell · Other equipmentBoxingBodyweightBroad JumpBodyweightBarbell Bulgarian Split SquatBarbell · BenchDumbbell Bulgarian Split SquatDumbbell · BenchBurpeeBodyweightBurpee Over the BarBarbellSuspension Chest FlySuspension trainerChin UpPull-up barKettlebell CleanKettlebellSmith Machine Close Grip Bench PressSmith machine · BenchCopenhagen PlankBenchCossack SquatBodyweightDumbbell Curtsy LungeDumbbellBarbell DeadliftBarbellDumbbell DeadliftDumbbellSmith Machine DeadliftSmith machineTrap Bar DeadliftBarbellBarbell Decline Bench PressBarbell · BenchDumbbell Decline Bench PressDumbbell · BenchDeficit DeadliftBarbell · Weight plateDipDip barsAssisted DipResistance band · Dip barsChest DipDip barsRing DipSuspension trainerStraight Bar DipPull-up barFeet Elevated Inverted RowBench · Smith machineBarbell Floor PressBarbellDumbbell Fly PressDumbbell · BenchFrog JumpBodyweightFrog StandBodyweightSuspension Front RaiseSuspension trainerBarbell Front SquatBarbellGlute Ham RaiseMachineBarbell Good MorningBarbellDumbbell Good MorningDumbbellKettlebell Gorilla RowKettlebellBarbell Hack SquatBarbellHanging Knee RaisePull-up barHanging Leg RaisePull-up barHatfield SquatBarbellKettlebell High PullKettlebellHIITBodyweightHollow HoldBodyweightHollow RockBodyweightIncline Barbell Bench PressBarbell · BenchCable Incline Bench PressCable · BenchIncline Dumbbell Bench PressDumbbell · BenchSuspension Jack KnifeSuspension trainerJackknife Sit UpBodyweightJefferson CurlDumbbellJM PressBarbell · BenchJump ShrugBarbellJump SquatBodyweightJumping LungeBodyweightBarbell Kelso ShrugBarbellDumbbell Kelso ShrugDumbbellKettlebell SwingKettlebellKnee Raise Parallel BarsDip barsKnees to ElbowsPull-up barLandmine 180Barbell · Other equipmentLandmine Romanian DeadliftBarbell · MachineLandmine RowBarbell · Other equipmentLandmine Squat and PressBarbell · Other equipmentLarson PressBarbell · BenchLateral Box JumpOther equipmentLateral LungeBodyweightLateral SquatBodyweightLeg Raise Parallel BarsDip barsBarbell LungeBarbellBodyweight LungeBodyweightDumbbell LungeDumbbellLying Neck CurlsWeight plate · BenchLying Neck ExtensionWeight plate · BenchMeadows RowBarbell · Other equipmentMixed Grip Pull UpPull-up barOne Arm PlankBodyweightOverhead Dumbbell LungeDumbbellBarbell Overhead PressBarbellCable Overhead PressCableDumbbell Overhead PressDumbbellSmith Machine Shoulder PressSmith machinePause Bench PressBarbell · BenchPause DeadliftBarbellPause SquatBarbellPendlay RowBarbellAssisted Pistol SquatBodyweightPlanche LeanBodyweightPlank to Push UpBodyweightPull UpPull-up barBand Assisted Pull UpResistance band · Pull-up barChest To Bar Pull UpPull-up barClose Grip Pull UpPull-up barCommando Pull UpPull-up barNegative Pull UpPull-up barNeutral Grip Pull UpPull-up barWide Grip Pull UpPull-up barBarbell PulloverBarbell · BenchPush PressBarbellDumbbell Push PressDumbbellPush UpBodyweightArcher Push UpBodyweightBand Push UpResistance bandClose Grip Push UpBodyweightDecline Push UpBenchDiamond Push UpBodyweightDive Bomber Push UpBodyweightExplosive Push UpBodyweightHindu Push UpBodyweightPike Push UpBodyweightElevated Pike Push UpBenchRing Push UpSuspension trainerWide Push UpBodyweightRack PullBarbell · Other equipmentRenegade RowDumbbellReverse LungeBodyweightBarbell Reverse LungeBarbellDumbbell Reverse LungeDumbbellReverse Nordic CurlBodyweightReverse Plank Leg RaiseBodyweightBarbell Romanian DeadliftBarbellDumbbell Romanian DeadliftDumbbellKettlebell Romanian DeadliftKettlebellBarbell Seal RowBarbell · BenchSeated Barbell PressBarbell · BenchSeated Dumbbell Shoulder PressDumbbell · BenchShotgun RowCableDumbbell Shoulder PressDumbbellKettlebell Shoulder PressKettlebellStar Side PlankBodyweightSingle Arm Landmine PressBarbell · Other equipmentSingle Leg Hip ThrustBenchDumbbell Single Leg Hip ThrustDumbbell · BenchSingle Leg PlankBodyweightBarbell Single Leg Romanian DeadliftBarbellDumbbell Single Leg Romanian DeadliftDumbbellBarbell Single Leg Standing Calf RaiseBarbellSissy SquatBodyweightSkater SquatBodyweightSkatingOther equipmentSkiingOther equipmentSnatch Grip DeadliftBarbellSnowboardingOther equipmentSpidermanBodyweightSplit SquatBodyweightBarbell Split SquatBarbellDumbbell Split SquatDumbbellSmith Machine Split SquatSmith machineSprintsBodyweightBarbell SquatBarbellSquat RowCableBarbell Step UpBarbell · BenchDumbbell Step UpDumbbell · BenchBarbell Stiff Leg DeadliftBarbellDumbbell Stiff Leg DeadliftDumbbellStraight Leg DeadliftBarbellBand Straight Leg DeadliftResistance bandBarbell Sumo DeadliftBarbellSumo Deadlift High PullBarbellBarbell Sumo SquatBarbellSwimmingBodyweightT Bar RowMachineBarbell ThrusterBarbellKettlebell ThrusterKettlebellSuspension Triceps ExtensionSuspension trainerTuck L SitBodyweightTuck Sit HoldBodyweightBarbell Upright RowBarbellDumbbell Upright RowDumbbellV UpBodyweightWalking LungeBodyweightDumbbell Walking LungeDumbbellWall BallMedicine ballWall Handstand HoldBodyweightKettlebell WindmillKettlebellWindshield WipersBodyweightCable WoodchopperCableDumbbell Z PressDumbbellKettlebell Z PressKettlebellZercher SquatBarbellBayesian CurlCableKelso ShrugBarbell · BenchSeal RowBarbell · BenchLarsen PressBarbell · BenchCuban PressDumbbellSpoto PressBarbell · Bench

Moving up a level should be something you can see, not guess. Gript keeps history, records, and an estimated 1RM chart for every exercise in this list.

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