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 SLDL

GlutesLower backHamstrings

Dumbbell Spider Curl

BicepsOuter forearm

Dumbbell Spin

CoreObliquesAbs

Dumbbell Split Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Split Squat (front foot elevated)

QuadricepsGlutesHamstrings

Dumbbell Split Stance Bent Over Row

Middle backBicepsRear shouldersLower back

Dumbbell Split Stance Biceps Curl

BicepsInner forearm

Dumbbell Split Stance Single Arm Overhead Press

Front shouldersTricepsCoreSide shoulders

Dumbbell Squat

GlutesQuadricepsCalvesInner thighs

Dumbbell Squat Hold Calf Raise

CalvesGlutesQuadriceps

Dumbbell Squat to Press

GlutesQuadricepsUpper chestMiddle chestTricepsCalvesFront shouldersSide shouldersInner thighs

Dumbbell Squat with Iron Cross Raise

GlutesQuadricepsFront shouldersSide shouldersHamstringsCoreUpper chestTrapezius

Dumbbell Squat, Lunge and Jump Complex

GlutesQuadricepsHamstringsCalvesCore

Dumbbell Squeeze Press on Floor

Upper chestMiddle chestTricepsFront shoulders

Dumbbell standing alernate front raise

Front shoulders

Dumbbell Standing Alternate Raise

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Standing Alternate Reverse Curl

Outer forearmBicepsInner forearm

Dumbbell Standing Alternating Hammer Curl

Dumbbell Standing Arms Rotation

Inner forearmOuter forearm

Dumbbell Standing Arnold Press

Front shouldersTricepsSide shouldersMiddle chest

Dumbbell Standing Around the World

Side shouldersFront shouldersUpper chestMiddle chestMiddle back

Dumbbell Standing Behind-the-Back Shoulder Press

Front shouldersSide shouldersTriceps

Dumbbell Standing Bent Arm Lateral Raise

Side shouldersBicepsRear shouldersFront shouldersOuter forearmMiddle chestTrapezius

Dumbbell Standing Biceps Curl

BicepsOuter forearm

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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