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

Dumbbell bent over row back

Middle backBicepsCoreRear shoulders

Dumbbell Bent Over Scapula Row

TrapeziusRear shouldersMiddle chest

Dumbbell Bent Over Twisting Row

Middle backBicepsObliquesLower back

Dumbbell Bent Over Wide Row

Rear shouldersTrapeziusBicepsMiddle backLower back

Dumbbell Bent-Arm Pullover

Middle chestTricepsRear shouldersMiddle back

Dumbbell Bent-Over Lateral Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Bent-Over Rear Delt Fly

Rear shouldersSide shouldersTrapezius

Dumbbell Bent-Over Rear Lateral Raise

Rear shouldersBicepsSide shouldersInner forearmOuter forearmTrapezius

Dumbbell Bent-Over Reverse Fly to Hammer Curl

BicepsRear shouldersOuter forearmMiddle back

Dumbbell Bent-Over Reverse Raise (Skier)

Rear shouldersTrapeziusMiddle back

Dumbbell Bent-Over Y Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Biceps Curl

BicepsOuter forearm

Dumbbell Biceps Curl with Overhead Extension on Step

BicepsTricepsOuter forearm

Dumbbell Bosu Ball Goblet Squat

QuadricepsGlutesCore

Dumbbell Box Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Bradford Press

Side shouldersRear shouldersFront shouldersMiddle chestTrapezius

Dumbbell Bulgarian Split Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Bulgarian Split Squat from Deficit

GlutesQuadricepsHamstringsCore

Dumbbell Bulgarian Split Squat with Support

GlutesQuadricepsHamstringsCore

Dumbbell Burpee

CardioTricepsGlutesQuadricepsFront shouldersMiddle chest

Dumbbell Chest Fly on Stability Ball

Middle chestBicepsFront shouldersUpper chest

Dumbbell Clean

GlutesQuadricepsFront shoulders

Dumbbell Clean and Press

TricepsGlutesQuadricepsHamstringsFront shouldersTrapeziusCalvesCoreSide shouldersInner forearmOuter forearmLower back

Dumbbell Close Grip Press

TricepsFront shouldersUpper chestMiddle chest

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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