The Best Free Weights Exercises
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A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.
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An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.
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Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.
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Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint than supinated curls.
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A back pulling exercise that increases bicep activation and targets the lower lats. The chest support eliminates cheating and isolates the back.
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Emphasizes the glutes and hamstrings. Stepping backward reduces shear force on the knee joint compared to a traditional forward lunge.
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A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.
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A forearm extensor isolation exercise using a bench for support to eliminate cheating and focus all tension on the target muscles.
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Also known as a Pistol Squat. This advanced movement requires exceptional unilateral strength, balance, and hip mobility to squat on one leg.
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The best exercise for isolating the forearm flexors and building grip strength independently in each hand.
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Isolates the forearm extensors of one arm. Working unilaterally helps balance forearm development and improves grip strength for pulling moves.
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A unilateral pulling movement for the lats and mid-back. It is highly effective for building back thickness and improving core stability.
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