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 standing calf raise

Dumbbell Standing Close-Grip Shoulder Press

Front shouldersSide shouldersTricepsCoreTrapezius

Dumbbell Standing Concentration Curl

BicepsOuter forearm

Dumbbell Standing Double Hammer Curl

Outer forearmBiceps

Dumbbell Standing Drag Curl

BicepsFront shouldersOuter forearm

Dumbbell Standing Driver

Front shouldersCoreSide shoulders

Dumbbell Standing Front and Lateral Raise

Front shouldersSide shouldersTrapezius

Dumbbell Standing Front Raise Above Head

Front shouldersSide shouldersUpper chestMiddle chest

Dumbbell Standing Front to Lateral Raise

Front shouldersSide shouldersRear shouldersTrapezius

Dumbbell Standing Hammer Curl to Press

BicepsFront shouldersTricepsSide shouldersOuter forearm

Dumbbell Standing Hand Torsion

Inner forearmOuter forearm

Dumbbell Standing Hip Hugger

BicepsFront shouldersOuter forearm

Dumbbell Standing Kickback

Dumbbell Standing lateral Raises

Dumbbell Standing Neutral Grip Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Standing One-Arm Concentration Curl

BicepsOuter forearm

Dumbbell Standing One-Arm Curl (over Incline Bench)

BicepsOuter forearm

Dumbbell Standing One-Arm Curl Over Incline Bench

BicepsInner forearm

Dumbbell Standing Overhead Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Dumbbell Standing Overhead Triceps Extension

TricepsFront shoulders

Dumbbell Standing Overhead Triceps Extension

Dumbbell Standing Preacher Curl

BicepsOuter forearm

Dumbbell Standing Prone Y Raise

Rear shouldersTrapeziusMiddle back

Dumbbell Standing Reverse Curl

Outer forearmBiceps

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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