Free Weights Exercises

1513 exercises using Free Weights, with primary and secondary muscle activation, difficulty levels and step by step instructions.

1513

Exercises

25

Muscle Groups

3

Difficulties

All Free Weights exercises

1-Board Press

TricepsMiddle chestFront shoulders

45 Degree Narrow Stance Leg Press

GlutesQuadricepsCalvesInner thighs

45-Degree Leg Press

GlutesQuadricepsCalvesInner thighs

45° Leg Press (wide stance)

GlutesQuadricepsCalvesInner thighsOuter thighs

Above knee rack pull

Lower backGlutesQuadricepsCoreInner forearmOuter forearmTrapezius

Assisted Weighted Push-up

Middle chestTricepsFront shouldersUpper chest

ATG split squat

QuadricepsGlutesHamstrings

Australian Pull-Up

Bodyweight · Medium

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up Bent Knees

Bodyweight · Easy

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up on Bench

Bodyweight · Medium

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up Underhand

Bodyweight · Medium

Rear shouldersTrapeziusMiddle backBicepsTricepsOuter forearmMiddle chest

Back Bend Over Bench Stretch

Bodyweight · Easy

Upper chestMiddle chestFront shouldersLower back

Back neck extension

Balance Plate Standing

Bodyweight · Easy

CoreGlutesQuadricepsCalves

Balance Plate Standing Twist

Bodyweight · Easy

CoreObliquesGlutesQuadriceps

Band 45-Degree Biceps Curl

BicepsOuter forearm

Band Alternate Low Chest Fly

Middle chestBicepsFront shouldersUpper chest

Band Alternating Biceps Curl

BicepsOuter forearm

Band Behind Neck Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chestTrapezius

Band Bench Press

Upper chestMiddle chestTricepsFront shoulders

Band Bent Over Rear Deltoid Kickback

Rear shouldersMiddle back

Band Bent Over Rear Lateral Raise

Rear shouldersTrapeziusMiddle back

Band Bent-Over Hip Extension

GlutesHamstrings

Band Bent-Over Lat Pulldown

Middle backBicepsRear shouldersOuter forearmTrapezius

How to train with Free Weights

Free Weights is one of the most versatile pieces of equipment in the gym, hitting multiple muscle groups with a single setup. It rewards good form and progressive overload, making it a staple for both beginner and advanced programs.

Combine compound lifts with focused isolation work to round out a session. Track your weights and reps over time to make sure each workout adds load, volume or quality compared to the last.

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