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

Seated shoulder press

Front shouldersTriceps

Seated Shoulder Press and Hip Abduction on a Padded Stool

Front shouldersOuter thighsTricepsGlutesSide shoulders

Seated Shoulder Shrug Dumbbell

TrapeziusInner forearmOuter forearm

Seated Stick Pass-Around Stretch

Bodyweight · Easy

Front shouldersSide shouldersUpper chest

Self-Assisted Inverse Leg Curl

Bodyweight · Hard

HamstringsGlutesCalvesCore

Side Step Lateral Raise

Side shouldersCoreFront shoulders

Side Step Pick and Carry

CardioGlutesQuadricepsCore

Side-Lying Dumbbell Lateral Raise

Side shouldersRear shouldersTrapezius

Side-Lying Internal Rotation

Front shouldersRear shoulders

Single Arm Dumbbell Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Single Arm Overhead Dumbbell Squat

GlutesQuadricepsCalvesInner thighs

Single Leg Barbell Hip Thrust

GlutesQuadricepsHamstrings

Single Leg Box Jump

Bodyweight · Hard

GlutesQuadricepsHamstringsCalvesCore

Single Leg Calf Raise

Single Leg Extension (plate loaded)

Single Leg Hack Squat

QuadricepsGlutesHamstrings

Single Leg Low Box Squat

Bodyweight · Hard

GlutesQuadricepsCalvesInner thighs

Single Leg Press (45-Degree Sled)

GlutesQuadricepsCalvesInner thighs

Single Leg Stand on Bosu Ball

Bodyweight · Medium

GlutesCoreQuadricepsCalves

Sitting two arm overhead extension

Sled Backward Angled Calf Raise

Sled Pull

GlutesQuadricepsHamstringsCalvesInner thighs

Sled push

GlutesQuadricepsCalvesCardioHamstringsCore

Sled Reverse Hack 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.

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