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 Seated Preacher Curl

BicepsOuter forearm

Dumbbell Seated Reverse Arnold Press

Front shouldersSide shouldersTricepsRear shoulders

Dumbbell Seated Reverse Grip Concentration Curl

Outer forearmBiceps

Dumbbell Seated Shoulder Press (parallel grip)

Front shouldersTricepsSide shoulders

Dumbbell Seated Side Bend

Dumbbell Seated Single Arm Front Raise

Front shouldersCoreSide shoulders

Dumbbell Seated W Press

Front shouldersSide shouldersTriceps

Dumbbell Shoulder Internal Rotation at 90° Abduction

Front shouldersUpper chestMiddle chest

Dumbbell Shoulder Shrug

TrapeziusInner forearmOuter forearm

Dumbbell Side Bend

Dumbbell Side Bridge

GlutesObliquesOuter thighs

Dumbbell Side Bridge with Bent Leg

Dumbbell Side Lying Internal Rotation (on a Bench)

Front shouldersRear shouldersMiddle chest

Dumbbell Side Plank Raise

CoreObliquesGlutesSide shoulders

Dumbbell Side Plank Row

CoreObliquesMiddle backBicepsRear shoulders

Dumbbell Side Plank with Rear Fly

Rear shouldersObliquesAbsGlutesCoreFront shouldersSide shouldersOuter thighs

Dumbbell Side-Lying External Rotation (on a Bench)

Rear shouldersSide shoulders

Dumbbell Side-Lying Lateral Raise

Side shouldersRear shoulders

Dumbbell Single Arm Alternate Fly

Upper chestMiddle chestBicepsFront shoulders

Dumbbell Single Arm Alternating Decline Bench Press

Middle chestTricepsFront shouldersUpper chest

Dumbbell Single Arm Clean and Press

TricepsGlutesFront shouldersQuadricepsTrapezius

Dumbbell Single Arm Deadlift

GlutesHamstringsQuadricepsMiddle backLower back

Dumbbell Single Arm Floor Press

Middle chestTricepsFront shouldersUpper chest

Dumbbell Single Arm Neutral Grip Front Raise

Front shouldersCoreTrapezius

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.

Explore other equipment