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

Sled Side Leg Press

GlutesQuadricepsHamstringsOuter thighs

Sled Wide Hack Squat

GlutesQuadricepsCalvesInner thighsOuter thighs

Smith Curtsey Lunge

GlutesQuadricepsHamstringsInner thighs

Smith Decline Close Grip Bench Press

TricepsLower chestFront shouldersMiddle chest

Smith Machine Behind-Back Wide Shrug

Smith Machine Behind-the-Back Shrug

Smith Machine Bent Knee Good Morning

GlutesLower backHamstrings

Smith Machine Bent-Over Row

Rear shouldersBicepsSide shouldersOuter forearmTrapezius

Smith Machine Bent-Over Row (pronated grip)

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Smith Machine Biceps Curl

BicepsOuter forearm

Smith Machine Box Squat

GlutesQuadricepsHamstringsLower back

Smith Machine Bulgarian Split Squat

GlutesQuadricepsHamstringsCore

Smith Machine Bulgarian Split Squat (one leg)

GlutesQuadricepsCalvesInner thighs

Smith Machine Chair Squat

QuadricepsCalvesGlutesInner thighs

Smith Machine Close Grip Bench Press

TricepsFront shouldersUpper chestMiddle chest

Smith Machine Close-Grip Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Smith Machine Deadlift

GlutesLower backQuadricepsHamstringsCalvesInner thighs

Smith Machine Decline Bench Press

Middle chestTricepsFront shouldersUpper chest

Smith Machine Donkey Kick

GlutesHamstringsCore

Smith Machine Frog Hip Thrust

GlutesHamstringsCore

Smith Machine Front Leg Elevated Split Squat

QuadricepsGlutesHamstringsCore

Smith Machine Front Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Hack Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Hang Clean

GlutesQuadricepsHamstringsTrapeziusCalvesCoreFront shouldersInner forearmOuter forearmLower back

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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