The Best Free Weights Exercises
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A functional core and grip strength exercise. It builds total-body stability, improves posture, and strengthens the stabilizers in the hips and shoulders.
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Also known as "Skull Crushers," this version uses a decline angle to increase the range of motion and tension on the triceps.
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A dynamic hinge movement targeting the posterior chain. It builds explosive power in the glutes and hamstrings while improving grip strength.
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Builds the gastrocnemius muscles of the lower leg. It is essential for explosive jumping power and improving the lower-body aesthetic.
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Targets the upper traps and rhomboids. The incline angle allows for a greater range of motion and better isolation of the mid-trapezius area.
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An isolation exercise for the forearm flexors performed behind the body. This unique angle targets the muscles responsible for grip strength and forearm mass.
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The gold standard for trapezius development. It targets the upper traps to build thickness and strength in the upper back and neck.
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Targets the upper trapezius while the seated position eliminates leg drive. This variation ensures a strict, isolated shrug.
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Targets the upper trapezius from a fully stretched position. It improves shoulder health and overhead stability for Olympic lifts.
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The fundamental compound exercise for the chest, shoulders, and triceps. It is the gold standard for upper-body pushing strength.
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Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.
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A classic bicep isolation exercise. Alternating arms allows for better focus on each muscle and helps manage fatigue during the set.
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