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

Elevated Pike Push-Up from Deficit with Parallettes

Bodyweight · Hard

Front shouldersTricepsCoreUpper chest

EZ Bar Bicep 21s

BicepsOuter forearm

EZ Bar Deadlift with Biceps Curl

BicepsGlutesQuadricepsHamstringsCalvesOuter forearmInner thighs

EZ Bar Decline Skull Crusher

EZ Bar Kneeling Rollout

EZ Bar Legs Side Pull-In Sit-Up

AbsCoreQuadricepsObliques

EZ Bar Pullover

Middle backTricepsRear shouldersMiddle chest

EZ Bar Seated Close Grip Concentration Curl

BicepsOuter forearm

EZ Bar Seated Close-Grip Shoulder Press

Front shouldersTricepsSide shouldersUpper chest

EZ Bar Seated Wrist Curl

EZ Bar Seated Wrist Reverse Curl

EZ Bar Standing Front Raise

Front shouldersTrapezius

EZ Bar Standing Preacher Curl

BicepsOuter forearm

EZ Barbell Anti-Gravity Press

Rear shouldersFront shouldersBicepsSide shouldersOuter forearmUpper chest

EZ Barbell Bench Press

Middle chestTricepsFront shouldersUpper chest

EZ Barbell Close Grip Preacher Curl

BicepsOuter forearm

EZ Barbell Close-Grip Curl

BicepsOuter forearm

EZ Barbell Drag Curl

BicepsInner forearmMiddle back

EZ Barbell Incline Triceps Extension

EZ Barbell Reverse-Grip Curl

Outer forearmBiceps

EZ Barbell Reverse-Grip Preacher Curl

Outer forearmBiceps

EZ Barbell Seated Curls

BicepsOuter forearm

EZ Barbell Seated Triceps Extension

EZ Barbell Spider 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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