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

Barbell Weighted Chains Bench Press

Middle chestTricepsFront shoulders

Barbell Weighted Chains Bench Squat

GlutesQuadricepsHamstringsCoreLower back

Barbell Wide Grip Bench Press

Middle chestTricepsFront shouldersUpper chest

Barbell Wide Grip Curl

BicepsOuter forearm

Barbell Wide Grip Upright Row

Side shouldersBicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Barbell Wide Shrug

Barbell Wrist Curl

Barbell Wrist Reverse Curl

Barbell Zercher Back Extension

Lower backGlutesHamstrings

Barbell Zercher Bulgarian Split Squat

GlutesQuadricepsBicepsHamstringsCore

Battle Ropes

Rear shouldersBicepsSide shouldersOuter forearmTrapezius

Battling Ropes Alternating Arms Jump Squat

GlutesQuadricepsCoreFront shoulders

Battling Ropes Alternating Waves with Kneeling Get-Up

Bodyweight · Hard

Front shouldersSide shouldersGlutesQuadricepsCoreMiddle back

Battling Ropes Half Kneeling

CardioFront shouldersCoreTrapezius

Battling Ropes Jumping Jack

Front shouldersSide shouldersCoreCardio

Battling Ropes Power Slam

Front shouldersTrapeziusTricepsCoreMiddle back

Battling Ropes Seated

CardioFront shouldersCoreSide shouldersInner forearmOuter forearm

Battling Ropes Split Jump

GlutesQuadricepsHamstringsCoreFront shoulders

Behind the back dumbbell wrist curl

Inner forearmOuter forearm

Behind the Back Wrist Curls

Inner forearmOuter forearm

Behind the Head Ball Slam

AbsCoreFront shouldersMiddle back

Behind-the-Neck Barbell Press

Front shouldersTricepsSide shouldersMiddle chest

Behind-the-Neck Kettlebell Good Morning

GlutesHamstringsLower backCore

Bent over dumbbell lateral raise

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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