The Best Free Weights Exercises
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Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.
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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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Combines preacher bench stability with a neutral grip. It targets the brachialis and brachioradialis for maximum arm thickness and forearm development.
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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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A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.
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The best exercise for isolating the forearm flexors and building grip strength independently in each hand.
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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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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 powerlifting-style squat that maximizes the involvement of the posterior chain (glutes and hamstrings) by shifting the load lower on the back.
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An explosive overhead movement using a leg drive. It builds power in the deltoids and triceps while improving total-body coordination.
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A triceps isolation movement focusing on the long head. The incline position places the triceps under a unique stretch for maximum muscle growth.
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Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.
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