The Best Free Weights Exercises
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A unilateral leg exercise targeting the gluteus medius and quads. The lateral plane of motion adds a functional stability challenge.
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A prehab and aesthetic exercise targeting the lower trapezius and rear deltoids. It improves scapular stability and shoulder health.
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A functional lower-body and core movement. It improves balance, hip mobility, and unilateral strength while under constant load.
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The primary isolation exercise for the medial deltoids. It is essential for building shoulder width and the "capped" shoulder look.
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A chest-supported row that eliminates the use of momentum. It targets the lats and rhomboids with a focus on isolation and mid-back thickness.
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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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Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.
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An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.
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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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Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.
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A classic isolation exercise for the pectorals. It builds chest width and provides a deep stretch that pressing movements cannot achieve.
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A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.
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