The Best Free Weights Exercises
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A triceps isolation movement performed on an incline bench to place the long head under a significant stretch, promoting superior hypertrophy and muscle length.
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An advanced stabilization exercise. Pressing one arm on the ball recruits the entire core and improves upper chest strength.
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An incline press with a neutral grip (palms in). It shifts the focus to the upper chest and triceps while being very safe for the shoulder joints.
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Combines upper chest pressing with total-body stability. The ball requires constant micro-adjustments from the core and legs.
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Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."
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A unilateral upper chest exercise that increases core demand and allows for deep isolation of each pectoral muscle.
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Targets the medial deltoid from a stretched position. The incline angle changes the resistance curve for better shoulder rounding and growth.
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A unilateral upper chest press that helps fix muscle imbalances and increases the recruitment of core stabilizers.
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An upper chest press using a neutral grip. It is more shoulder-friendly and targets the upper pectorals and triceps effectively.
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Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.
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Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.
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Combines upper chest isolation with extreme core stabilization. The ball's instability recruits more muscle fibers in the core and chest.
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