free weights
Barbells and dumbbells
Free weights are exercise equipment not attached to machines—dumbbells, barbells, kettlebells, and weight plates.
Unlike cable machines or weight stacks, free weights require the lifter to control movement in all directions, engaging stabilizer muscles: I prefer free weights to machines for building functional strength.
The term distinguishes them from fixed-path gym equipment.
Supine barbell lift
- deadliftGround-to-hip barbell raise
- squatCrouching on bent legs
- overhead pressStanding shoulder exercise
- bicep curlWeight exercise targeting upper arm
rows · lunges · clean and jerk · snatch · shoulder press · tricep extension · lateral raise · chest fly
Handheld lifting weights
- barbellsWeighted lifting bars
- kettlebellsHandled spherical weights
- platesFlat eating dishes
- collarsGarment neck portions
rack · curl bar · adjustable dumbbells · squat rack · iron plates
Secure manual hold
- formShape or document
- spotterSafety backup person
- range of motionJoint's movement capacity
- chalkSoft sedimentary writing stone
lifting straps · wrist wraps · stance · bracing · eccentric · concentric · lockout · tempo
Building muscle through resistance
- hypertrophyTissue enlargement via cells
- resistance trainingExercise against opposing force
- progressive overloadIncreasing exercise demands over time
- repsExercise iteration count
sets · supersets · drop sets · split routine · full body · push-pull · periodization · working sets
Increases in value
- bulkMain mass or size
- cuttingDividing via sharp edge
- massQuantity of matter
- definitionStatement of meaning
musculature · lean muscle · body composition · symmetry · proportion · pump · vascularity · tone
bench press
Supine barbell lift
- deadliftGround-to-hip barbell raise
- squatCrouching on bent legs
- overhead pressStanding shoulder exercise
bicep curl · rows · lunges · clean and jerk · snatch · shoulder press · tricep extension · lateral raise · chest fly · bent-over row
dumbbells
Handheld lifting weights
- barbellsWeighted lifting bars
- kettlebellsHandled spherical weights
- platesFlat eating dishes
collars · rack · curl bar · adjustable dumbbells · squat rack · iron plates
grip
Secure manual hold
- formShape or document
- spotterSafety backup person
- range of motionJoint's movement capacity
chalk · lifting straps · wrist wraps · stance · bracing · eccentric · concentric · lockout · tempo · breathing
strength training
Building muscle through resistance
- hypertrophyTissue enlargement via cells
- resistance trainingExercise against opposing force
- progressive overloadIncreasing exercise demands over time
reps · sets · supersets · drop sets · split routine · full body · push-pull · periodization · working sets
gains
Increases in value
definition · musculature · lean muscle · body composition · symmetry · proportion · pump · vascularity · tone · sculpting
- gym equipmenttreadmill, elliptical, stationary bike, rowing machine, stability ball
- gymstreadmills, dumbbells, locker rooms, personal trainers, fitness classes
- fitnessfitness, exercise, gym, workout, running
- gymgym, dumbbells, dumbbell, treadmill, barbell
- Fitness termsdumbbells, barbells, bench press, squats, deadlifts
- fitness trainingcardio, squats, personal training, lunges, push-ups
free weightscable machines
Gym equipment using weighted pulleys
pulley systems · hydraulic machines · resistance bands · elastic bands
free weightsresistance bands
Elastic strips for strength training
elastic bands · cable systems · hydraulic machines · bodyweight exercises
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