The Best Free Weights Exercises
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Cable Machine with Rope Attachment
A classic isolation exercise for the biceps brachii. It focuses on building arm size and strength through a controlled curling motion.
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A unilateral bicep curl that ensures each arm works independently. It is perfect for identifying and fixing strength imbalances while building muscle.
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A functional movement that combines a pullover with a circular motion to target the lats, chest, and serratus anterior from multiple angles.
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An advanced push-up variation using handles or blocks to increase the range of motion, providing a greater stretch and recruitment of the chest.
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A variation of the skull crusher performed on a decline bench to increase the stretch and tension on the long head of the triceps.
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A compound movement focusing on the lower pectoral muscles. The decline angle allows for heavy weight while taking pressure off the anterior deltoids.
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An isolation exercise for the lower chest. The decline angle provides a unique stretch and focuses on the lower sternal fibers of the pecs.
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A decline press variation using a neutral grip. It targets the lower chest while being more shoulder-friendly and increasing triceps involvement.
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The ultimate full-body compound movement. It develops total-body strength, specifically targeting the glutes, hamstrings, and lower back erectors.
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An isolation exercise that removes all momentum. It is highly effective for improving the bicep "peak" and mind-muscle connection.
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A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.
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A fundamental back exercise that builds thickness in the mid-back and lats. It also strengthens the posterior chain and improves pulling power.
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