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 Neutral Grip Bench Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell One Arm Floor Fly

Upper chestMiddle chestBicepsFront shoulders

Dumbbell One Arm Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell One Arm Rear Delt Fly (rack support)

Rear shouldersTrapeziusMiddle back

Dumbbell One Arm Reverse Preacher Curl

Outer forearmBiceps

Dumbbell One Arm Seated Neutral Wrist Curl

Dumbbell One Arm Swing

GlutesHamstringsCoreFront shouldersLower back

Dumbbell One Arm Wide Grip Bench Press

Upper chestMiddle chestTricepsFront shoulders

Dumbbell One-Arm Hammer Preacher Curl

BicepsOuter forearm

Dumbbell One-Arm Low Fly

Upper chestMiddle chestBicepsFront shoulders

Dumbbell One-Arm Side-Lying Bench Press

Middle chestTricepsFront shouldersLower chest

Dumbbell One-Arm Snatch

GlutesQuadricepsFront shouldersLower backTricepsCalvesSide shouldersMiddle chestInner thighs

Dumbbell One-Arm Starfish Crunch

AbsCoreObliquesQuadricepsFront shouldersUpper chestMiddle chestMiddle back

Dumbbell One-Arm Zottman Preacher Curl

BicepsInner forearmOuter forearm

Dumbbell Opposite 2-Point Bench Press

Middle chestTricepsCoreFront shouldersUpper chest

Dumbbell Over Bench Reverse Wrist Curl

Outer forearmInner forearm

Dumbbell Over Bench Wrist Curl

Dumbbell Overhead Crunch (on Stability Ball)

AbsCoreObliques

Dumbbell Overhead Lunge

GlutesQuadricepsCalvesInner thighs

Dumbbell overhead press

Front shouldersCore

Dumbbell Overhead Sit-Up

Dumbbell Overhead Sit-up with Legs on Bench

AbsCoreObliques

Dumbbell Overhead Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Palm Rotational Bent Over Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle 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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