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 Palms-In Incline Bench Press

Upper chestTricepsFront shouldersMiddle chest

Dumbbell Pistol Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Plank Pass Through

AbsUpper chestMiddle chestObliquesTrapeziusTricepsGlutesRear shouldersFront shouldersSide shouldersMiddle backOuter thighs

Dumbbell Plank Pass-Through Push-Up

AbsCoreMiddle chestTricepsFront shoulders

Dumbbell Plank Row

Middle backBicepsCoreLower back

Dumbbell Plyo Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Power Clean

GlutesTrapeziusBicepsQuadricepsHamstringsFront shoulders

Dumbbell Preacher Curl

BicepsOuter forearm

Dumbbell Preacher Curl over Exercise Ball

BicepsOuter forearm

Dumbbell Preacher Hammer Curl

Outer forearmBiceps

Dumbbell Preacher Swing Curl

BicepsInner forearm

Dumbbell Pronated Grip Triceps Extension

Dumbbell Prone Alternate Hammer Curl

BicepsInner forearmOuter forearm

Dumbbell Prone Full Can Exercise

Rear shouldersSide shouldersTrapezius

Dumbbell Prone Incline Hammer Curl

Outer forearmBiceps

Dumbbell Prone Incline Rear Delt Raise

Rear shouldersSide shouldersFront shouldersTrapezius

Dumbbell Prone Incline Twist Curl

BicepsInner forearm

Dumbbell Prone Rear Delt Swing

Rear shouldersTrapezius

Dumbbell Prone Triceps Kickback

Dumbbell Prone W Raise

Rear shouldersTrapeziusMiddle back

Dumbbell pullover

Upper chestMiddle back

Dumbbell Pullover Hip Extension on Exercise Ball

GlutesMiddle chestTricepsHamstringsRear shouldersTrapeziusMiddle back

Dumbbell Pullover on Exercise Ball

Middle chestTricepsRear shouldersTrapeziusMiddle back

Dumbbell Pullover on Floor

Middle chestTricepsRear shouldersMiddle back

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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