Abstract: A free weight barbell with an elongated bar with two rotating weight sleeves and with axially moveable hand grips mounted on the bar located inside the weight sleeves. Each hand grip is attached to the distal end of an elongated rack that extends centrally and longitudinally inside the barbell. The inside ends of the two racks extend to or slightly beyond the bar's center axis. The bar is circular in cross-section and made of solid material with two axially aligned channels formed on opposite sides. The two channels extend from the ends of the lifting bar to a center adapter located over the bar's center axis. The hand grips slide over the ends of the bar and the two racks are inserted into the two opposite channels. The two hand grips and the two racks are coupled to a disc gear that controls the resistance forces exerted on the sliding racks.