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 Lying Hamstring Curl

HamstringsCalves

Dumbbell Lying Leg Curl

HamstringsGlutesCalves

Dumbbell Lying Neutral Grip Row on Rack

Middle backBicepsTrapezius

Dumbbell Lying Oblique V-Up

ObliquesAbsCore

Dumbbell Lying on Floor Hammer Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell Lying on Floor Rear Delt Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Lying One Arm Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Rear Deltoid Raise

Rear shouldersTrapezius

Dumbbell Lying One Arm Rear Lateral Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying Pronation on Floor

Dumbbell Lying Prone Shoulder Extension

Rear shouldersTrapeziusMiddle back

Dumbbell Lying Prone T Raise

Rear shouldersTrapezius

Dumbbell Lying Prone W Raise

Rear shouldersTrapezius

Dumbbell Lying Prone Y Raise

TrapeziusRear shouldersMiddle back

Dumbbell Lying Pullover on Exercise Ball

Middle chestTricepsRear shouldersTrapeziusMiddle back

Dumbbell Lying Rear Delt Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Dumbbell Lying Rear Lateral Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Lying Single Extension

Dumbbell Lying Woodchop

ObliquesAbsCore

Dumbbell March on Spot Overhead Press

Front shouldersTricepsQuadricepsCore

Dumbbell Military Press Russian Twist with Legs Off Floor

AbsObliquesCoreFront shoulders

Dumbbell Narrow Squat

QuadricepsGlutesHamstrings

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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