The Best Free Weights Exercises
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Cable Machine with Rope Attachment
An elite lower-body movement targeting the quads and core. The front-loaded position improves squat depth and reduces shear force on the lower back.
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A staple back-building exercise. It targets the lats, rhomboids, and traps while building significant posterior chain stability.
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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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A quad-dominant squat variation. Holding the kettlebells in the "rack position" increases the demand on the upper back and core stabilizers.
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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 brachialis and brachioradialis. The neutral grip is essential for building arm thickness and developing strong, aesthetic forearms.
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A deep squat that maximizes lower-body recruitment. It improves hip and ankle mobility while building strength in the quads, glutes, and hamstrings.
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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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A compound movement for the deltoids and upper traps. Using dumbbells allows for a more natural path of motion and reduces wrist and shoulder strain.
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A chest isolation exercise that uses isometric tension. It forces the inner pectoral muscles to work through constant compression and extension.
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A unilateral bicep curl that ensures each arm works independently. It allows for a better mind-muscle connection and controlled execution.
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