The Best Free Weights Exercises
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Cable Machine with Rope Attachment
Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
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Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
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Isolates the forearm extensors. It is essential for building a balanced forearm and improving grip stability for pulling exercises.
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A complex full-body exercise. Holding the bar overhead increases core demand and challenges shoulder stability while targeting the legs.
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A squat variation that emphasizes the vastus lateralis (outer quads). The narrow stance increases the demand on balance and quad isolation.
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An old-school compound movement that challenges rotational stability and targets the quads, glutes, and adductors from a unique asymmetrical angle.
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A chest isolation press that targets the upper pectorals. By lowering the bar to the neck, it maximizes the stretch on the clavicular head.
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Targets the lower pectorals and allows for heavy loading. The decline angle reduces shoulder strain while maximizing chest recruitment.
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The classic bicep isolation exercise. It builds peak strength and mass in the biceps brachii through a heavy, controlled curling motion.
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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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Emphasizes the upper back and posterior deltoids. The wide grip shifts the focus toward the rhomboids and outer lats for back thickness.
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A quad-dominant squat that requires thoracic extension and wrist mobility. It is a foundational move for Olympic weightlifting.
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