The Best Free Weights Exercises
Filter by Equipment
All Equipment
Cable Machine with Rope Attachment
Clear filters
Apply Filters
A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.
View more
A fundamental back exercise that builds thickness in the mid-back and lats. It also strengthens the posterior chain and improves pulling power.
View more
An isometric core and leg exercise. Holding the bar in the crooks of your elbows creates a massive demand on the core and upper back stabilizers.
View more
A bench press variation using a wider-than-shoulder grip. It emphasizes the outer pectoral muscles and increases the mechanical load on the chest.
View more
The cornerstone of lower-body development. It targets the quadriceps, glutes, and hamstrings while demanding significant core stabilization and back strength.
View more
Targets the quads and glutes. Elevating the rear leg increases the instability and range of motion, making it an elite unilateral leg move.
View more
A foundational unilateral exercise. It targets the quads and glutes while improving balance and hip stability with the bar's stability.
View more
A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
View more
Emphasizes the glutes and hamstrings. Stepping backward reduces pressure on the knee joint while building unilateral lower-body strength.
View more
Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
View more
Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
View more
The ultimate test of mobility and stability. It requires exceptional hip, ankle, and thoracic flexibility to squat with a bar overhead.
View more
