The Best Free Weights Exercises

Top Exercises

Barbell Bench Front Squat

Intermediate / Barbell / Quads / squat

A front squat variation using a bench as a depth guide. It targets the quads and improves upright torso mechanics during the squat.

Barbell Bench Squat

Advanced / Barbell / Quads / squat

A squat variation that uses a bench to ensure consistent depth. It builds confidence in the movement while targeting the quads and glutes.

Barbell Alternate Biceps Curl

Beginner / Barbell / Biceps / pull

A unilateral bicep isolation using a barbell (if using a specialized bar) or focusing on each side during the lift. It targets the biceps brachii.

Barbell Behind The Back Shrug

Intermediate / Barbell / Trapezius / hinge

Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Sumo Deadlift High Pull

Intermediate / Barbell / Hamstrings / pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Side Split Squat

Intermediate / Barbell / Glutes / squat

Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.

Seated Neutral Wrist Curl

Beginner / Dumbbells / Forearms / pull

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.