The Best Free Weights Exercises
Filter by Equipment
All Equipment
Cable Machine with Rope Attachment
Clear filters
Apply Filters
A squat variation that uses a bench to ensure consistent depth. It builds confidence in the movement while targeting the quads and glutes.
View more
A unilateral bicep isolation using a barbell (if using a specialized bar) or focusing on each side during the lift. It targets the biceps brachii.
View more
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.
View more
A unilateral pulling movement for the lats and mid-back. It is highly effective for building back thickness and improving core stability.
View more
A fundamental unilateral back exercise. It allows for a greater range of motion and deeper lat contraction while fixing strength imbalances.
View more
A chest press variation using a neutral grip. It focuses on the pectorals while increasing triceps activation and reducing shoulder strain.
View more
A beginner-friendly squat that improves mechanics. The landmine anchor provides a guided arc, allowing for a vertical torso and deep hip hinge.
View more
An isolation exercise for the deltoids and upper traps. The kettlebell's center of gravity allows for a smooth vertical pull close to the body.
View more
An advanced unilateral exercise for shoulder stability and lower-body strength. It requires exceptional mobility in the hips and thoracic spine.
View more
A squat variation focused on hip and ankle mobility. Holding the weight in front acts as a counterbalance for a deeper, more upright squat.
View more
A foundational squat that improves movement patterns and builds lower-body strength. It is safer for the back and emphasizes core engagement.
View more
An advanced squat that shifts focus to the quads. It requires thoracic extension and wrist mobility while building exceptional core and leg strength.
View more
