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 Jump Squat

GlutesQuadricepsHamstringsCalvesCore

Dumbbell kickback

TricepsRear shoulders

Dumbbell Kickbacks on Exercise Ball

Dumbbell Kneeling Arnold Press

Front shouldersTricepsSide shoulders

Dumbbell Kneeling Hold to Stand

GlutesQuadricepsFront shouldersTricepsCalvesSide shouldersMiddle chestInner thighs

Dumbbell Kneeling Hold to Stand (Clean Grip)

GlutesQuadricepsCalvesInner thighs

Dumbbell Kneeling Opposite Shoulder Press

Front shouldersTricepsCoreSide shoulders

Dumbbell Kneeling Twist Down-Up Raise

CoreObliquesAbsFront shoulders

Dumbbell Larsen Press

Middle chestTricepsCoreFront shoulders

Dumbbell Lateral Lunge

GlutesQuadricepsCalvesInner thighs

Dumbbell Lateral Raise in Plank

CoreSide shouldersAbsFront shoulders

Dumbbell Lateral Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Lateral Step-Up

GlutesQuadricepsHamstringsCalves

Dumbbell Lateral to Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Lateral Walk

GlutesQuadricepsHamstringsOuter thighs

Dumbbell Leaning Front Raise

Front shouldersSide shouldersTrapezius

Dumbbell Low Fly

Upper chestBicepsFront shoulders

Dumbbell Low Windmill

ObliquesHamstringsCoreRear shoulders

Dumbbell Lunge

Dumbbell Lunge with Biceps Curl

GlutesQuadricepsBicepsHamstringsCore

Dumbbell Lying Alternate Extension

Dumbbell Lying Extension (across face)

Dumbbell Lying External Shoulder Rotation

Rear shouldersSide shoulders

Dumbbell Lying Forearm Curl

Outer forearmBicepsFront shoulders

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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