The Best Free Weights Exercises
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Cable Machine with Rope Attachment
Targets the quads and glutes. Elevating the rear leg increases the instability and range of motion, making it an elite unilateral leg move.
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A foundational unilateral exercise. It targets the quads and glutes while improving balance and hip stability with the bar's stability.
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A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
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Improves thoracic mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the core.
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A compound movement for the deltoids and traps. The shoulder-width grip reduces shoulder impingement compared to a narrow grip.
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A compound movement targeting the lats, chest, and triceps. It flows from a pullover stretch into a powerful triceps press.
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Emphasizes the glutes and hamstrings. Stepping backward reduces pressure on the knee joint while building unilateral lower-body strength.
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Targets the brachialis and brachioradialis. The overhand grip builds grip strength and increases the volume of the outer arm.
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Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior forearm builder.
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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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Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to handle the entire load without momentum.
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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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