The Best Free Weights Exercises
Filter by Equipment
All Equipment
Cable Machine with Rope Attachment
Clear filters
Apply Filters
A floor press variation using a neutral grip. It emphasizes the triceps and medial pectorals while being extremely safe for the shoulder joints.
View more
A primary triceps builder. Performing extensions with dumbbells allows for a natural range of motion and prevents wrist strain often caused by barbells.
View more
A unilateral leg exercise targeting the gluteus medius and quads. The lateral plane of motion adds a functional stability challenge.
View more
A compound shoulder exercise that targets both the medial and anterior deltoids in a single continuous movement.
View more
A chest isolation exercise targeting the lower pectoral fibers. The low-to-high arc emphasizes the sternal head of the chest.
View more
A foundational unilateral leg exercise. It develops lower-body strength, balance, and coordination while targeting the quads, glutes, and hamstrings.
View more
A "skull crusher" variation that isolates each tricep independently, helping to fix strength imbalances and increase time under tension.
View more
A prehab and aesthetic exercise targeting the lower trapezius and rear deltoids. It improves scapular stability and shoulder health.
View more
A high-intensity shoulder and core exercise. It builds extreme isometric strength in the deltoids while challenging the stabilizer muscles.
View more
A classic triceps isolation exercise. It provides a peak contraction at full extension, making it ideal for defining the back of the arm.
View more
A functional lower-body and core movement. It improves balance, hip mobility, and unilateral strength while under constant load.
View more
The primary isolation exercise for the medial deltoids. It is essential for building shoulder width and the "capped" shoulder look.
View more
