A free-motion swing arm includes a rack mount; a swivel joint; a hollow tubular arm; and a U bracket with a handle and a weight bearing post extending from opposite surfaces. The rack mount has a handle and mounts on an exercise rack. The swivel joint includes a bearing and a mounting plate, mounts on the rack mount, and rotates about a vertical axis. The arm is mounted to the mounting plate, rotates about a horizontal axis, and is reversibly lockable in multiple positions. The U bracket is mounted to the arm. The swing arm allow movement 180 degrees on both a vertical axis and horizontal axis and in between at the same time for free movement.