The Best Free Weights Exercises
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A powerful back exercise where each rep starts from the floor. It builds explosive pulling strength in the lats, rhomboids, and mid-back.
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Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
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Isolates the forearm extensors. It is essential for building a balanced forearm and improving grip stability for pulling exercises.
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An old-school compound movement that challenges rotational stability and targets the quads, glutes, and adductors from a unique asymmetrical angle.
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Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint than supinated curls.
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Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.
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The best exercise for isolating the forearm flexors and building grip strength independently in each hand.
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A unilateral triceps isolation exercise. It allows for maximum mind-muscle connection and ensures each arm is developed equally.
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Isolates the forearm extensors of one arm. Working unilaterally helps balance forearm development and improves grip strength for pulling moves.
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An isolation exercise for the deltoids and upper traps. The kettlebell's center of gravity allows for a smooth vertical pull close to the body.
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A functional lower-body exercise that targets the quads and glutes. Holding kettlebells increases the challenge to balance and unilateral strength.
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The signature kettlebell movement for explosive power. It targets the glutes, hamstrings, and core through a dynamic hip-hinge pattern.
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