The Best Free Weights Exercises
Filter by Equipment
Cable Machine with Rope Attachment
An upper chest press using a neutral grip. It is more shoulder-friendly and targets the upper pectorals and triceps effectively.
View more
Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.
View more
Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.
View more
Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.
View more
A staple compound movement for the upper pectorals (clavicular head). The incline angle builds upper chest volume and strength.
View more
Maximizes the stretch on the long head of the biceps. The incline position provides a unique growth stimulus that standing curls cannot match.
View more
An isolation exercise targeting the upper chest through a focused fly-like motion. It improves chest definition and clavicular head recruitment.
View more
Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.
View more
A chest-supported row that eliminates momentum and targets the lats and mid-back. The hammer grip focuses on the brachialis and lats.
View more
An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.
View more
Challenges chest isolation and core stability simultaneously. The exercise ball forces the stabilizers to work to maintain a bridge position.
View more
A fly variation that incorporates wrist rotation to maximize pectoral contraction and target the muscle fibers from different angles.
View more
