Free Weight Exercises

This is a squat that is executed with your toes on a bench behind you to concentrate on the strength training of the front leg.

This is a good modification for the double leg lift-you can still build the strength that is essential for lifting both legs at the same time (in the pike position).

Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.

This exercise requires your arms to know their path as they curl the weight away from gravity, so make sure you are familiar with the correct technique.

Using a barbell while doing calf press gives your arms andshoulders a workout while strengthening your calves.

This is a typical "bench press" done with a barbell with weighted plates on each end of the bar.

This is an exercise for strengthening the lower back and hamstrings. It is easier to lift a little bit more weight when you have a barbell than if you are using dumbbells.

Using a barbell allows you to strengthen your stability muscles in your shoulders and chest.

Using a bar may allow you to lift slightly more weight than if you did the same exercise with dumbbells.

Using an incline bench targets the upper chest more so than using a flat bench for chest press. You can even vary the angles on some benches.