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

Kettlebell Kickstand One Leg Deadlift

GlutesQuadricepsLower backHamstringsCalvesInner thighs

Kettlebell Kneeling Hold to Stand

GlutesQuadricepsHamstringsCore

Kettlebell Kneeling Hold to Stand (Clean Grip)

GlutesQuadricepsHamstringsCoreFront shoulders

Kettlebell Kneeling One-Arm Bottoms-Up Press

Front shouldersSide shouldersTricepsCore

Kettlebell Kneeling Shoulder Bottom-Up Hold

Front shouldersSide shouldersTricepsCoreInner forearm

Kettlebell Lateral Lunge

QuadricepsInner thighsGlutesHamstrings

Kettlebell Lateral Raise

Side shouldersFront shouldersMiddle chest

Kettlebell Lateral Step-Up

GlutesQuadricepsHamstringsCalves

Kettlebell Leaning Front Raise

Front shouldersSide shouldersTrapezius

Kettlebell Leg Raise

AbsQuadricepsCore

Kettlebell Low Fly

Upper chestFront shouldersMiddle chest

Kettlebell Low Windmill

CoreObliquesGlutesRear shoulders

Kettlebell Lunge Pass Through

GlutesQuadricepsCalvesObliquesInner thighs

Kettlebell Lunge with Twist

GlutesQuadricepsObliquesCalvesInner thighs

Kettlebell Lying on Floor Chest Press

Middle chestTricepsFront shoulders

Kettlebell Lying on Floor Rear Delt Raise

Rear shouldersTrapezius

Kettlebell Lying Rear Delt Row

Rear shouldersTrapeziusMiddle back

Kettlebell Lying Woodchop

AbsObliquesCore

Kettlebell Neutral Grip Bench Press

Middle chestTricepsFront shoulders

Kettlebell One Arm Clean and Jerk

TricepsGlutesQuadricepsHamstringsFront shouldersTrapeziusCalvesCoreSide shouldersInner forearmLower back

Kettlebell One Arm Floor Press

Middle chestTricepsFront shouldersUpper chest

Kettlebell One Arm Jerk

TricepsGlutesQuadricepsHamstringsFront shouldersSide shouldersUpper chestInner thighs

Kettlebell One Arm Military Press to the Side

Front shouldersTricepsSide shouldersMiddle chestMiddle back

Kettlebell One Arm Overhead Squat

GlutesQuadricepsCalvesInner thighs

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