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 Single Arm Neutral Grip Wrist Curl Over Bench

Dumbbell Single Arm Overhead Carry

CoreFront shouldersTricepsSide shouldersTrapezius

Dumbbell Single Arm Overhead Lunge

GlutesQuadricepsCalvesInner thighs

Dumbbell Single Arm Power Clean

GlutesQuadricepsHamstringsTrapeziusBicepsCalvesCoreFront shouldersSide shouldersInner forearmLower back

Dumbbell Single Arm Power Clean and Jerk

TricepsGlutesQuadricepsHamstringsFront shouldersTrapeziusBicepsCalvesCoreSide shouldersInner forearmLower back

Dumbbell Single Arm Pullover

Middle backTricepsUpper chest

Dumbbell Single Arm Reverse Wrist Curl

Dumbbell Single Arm Shrug

TrapeziusNeckSide shoulders

Dumbbell Single Arm Tricep Kickback

Dumbbell Single Arm Triceps Extension on Bench

Dumbbell Single Arm Underhand Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Single Arm Upright Row

Side shouldersBicepsRear shouldersFront shouldersOuter forearmUpper chestMiddle chestTrapezius

Dumbbell Single Arm Wrist Curl

Dumbbell Single Leg Deadlift

GlutesHamstringsCoreLower back

Dumbbell Single Leg Glute Bridge

GlutesQuadricepsHamstrings

Dumbbell Single Leg Hip Thrust

GlutesQuadricepsHamstrings

Dumbbell Single Leg Romanian Deadlift

HamstringsGlutesCore

Dumbbell Single Leg Split Squat with Low Box

GlutesQuadricepsHamstringsCore

Dumbbell Single Leg Split Squat with Ring

GlutesQuadricepsHamstringsCore

Dumbbell Single Leg Squat with Support (pistol)

QuadricepsGlutesHamstringsCore

Dumbbell Single Leg Standing Shoulder Press

Front shouldersTricepsCoreSide shoulders

Dumbbell Single Leg Step Up

GlutesQuadricepsCalvesInner thighs

Dumbbell Sit-Up to Press

AbsFront shouldersTricepsCore

Dumbbell Sitting Leg 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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