The Best Free Weights Exercises
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A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.
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A classic isolation exercise that prevents cheating by stabilizing the upper arms on an angled pad. It is superior for developing the lower bicep and peak.
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An innovative bicep isolation movement using an exercise ball as a preacher pad. The instability of the ball forces extra stabilizer recruitment in the core.
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A triceps isolation variation using an overhand grip. This shifts the emphasis to the lateral head, helping to build arm width and overall definition.
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A chest-supported hammer curl that targets the brachialis and brachioradialis. The prone position ensures a strict, high-tension curling motion without cheating.
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Isolates the medial deltoid of one shoulder. Working unilaterally allows for more control and prevents cheating with body momentum.
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A unilateral triceps isolation exercise using an overhand grip to target the lateral head and improve arm definition.
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A high-intensity shoulder and core exercise. It builds extreme isometric strength in the deltoids while challenging the stabilizer muscles.
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A unilateral upper chest press that helps fix muscle imbalances and increases the recruitment of core stabilizers.
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Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."
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An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.
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A fly variation that incorporates wrist rotation to maximize pectoral contraction and target the muscle fibers from different angles.
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