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 Same-Side Single Leg Romanian Deadlift

GlutesHamstringsCoreLower back

Dumbbell Seated Alternate Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Seated Alternate Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Seated Alternate Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Seated Alternating Overhead Triceps Extension

TricepsFront shoulders

Dumbbell Seated Back Supported Lateral Raise

Side shouldersFront shouldersMiddle chest

Dumbbell Seated Bench Press

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell seated bent over rear delty fly

Dumbbell Seated Bent-Arm Lateral Raise

Side shouldersFront shouldersMiddle chestTrapezius

Dumbbell Seated Calf Raise

Dumbbell Seated Close-Grip Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Seated Curl

BicepsOuter forearm

Dumbbell Seated Double Concentration Curl

BicepsInner forearm

Dumbbell Seated Drag Curl

BicepsTrapezius

Dumbbell Seated External Rotation

Rear shouldersSide shoulders

Dumbbell Seated Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Seated Good Morning

HamstringsLower backGlutesCore

Dumbbell seated hammer wrist curl

Inner forearmOuter forearm

Dumbbell Seated Kickback

Dumbbell Seated Military Hold Alternate Leg Raise on Floor

AbsFront shouldersCoreObliques

Dumbbell Seated Military Press In-Out Leg Raise on Floor

AbsFront shouldersCoreObliques

Dumbbell Seated One Leg Calf Raise (Hammer Grip)

Dumbbell Seated One-Arm Overhead Triceps Extension

TricepsFront shoulders

Dumbbell Seated Overhead Triceps Extension

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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