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

Smith Machine High Pull

Side shouldersTrapeziusBicepsFront shoulders

Smith Machine Hip Thrust

Smith Machine Hip Thrust

GlutesQuadricepsHamstrings

Smith Machine Incline Bench Press

Upper chestTricepsFront shoulders

Smith Machine Incline Tricep Extension

TricepsFront shoulders

Smith Machine JM Bench Press

TricepsFront shouldersUpper chest

Smith Machine Kneeling Hip Thrust

GlutesHamstringsLower back

Smith Machine Lateral Step Up

QuadricepsGlutesHamstringsOuter thighs

Smith Machine Leg Press

GlutesQuadricepsCalvesInner thighs

Smith Machine Low Bar Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine One-Leg Floor Calf Raise

Smith Machine Overhead Press Standing

Front shouldersTricepsSide shouldersMiddle chest

Smith Machine Reverse Calf Raises

Smith Machine Reverse Lunge from Deficit

GlutesQuadricepsHamstringsCore

Smith Machine Seated Calf Raise

Smith Machine Seated Shoulder Press

Front shouldersTricepsSide shouldersUpper chestMiddle chest

Smith Machine Shrug

Smith Machine Single-Arm Bent-Over Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Smith Machine Split Squat

GlutesQuadricepsCalvesInner thighs

Smith Machine Squat

GlutesQuadricepsHamstringsCalvesInner thighs

Smith Machine Squeeze Press

Middle chestTricepsFront shouldersUpper chest

Smith Machine Standing Calf Raise

Smith Machine Standing Overhead Press

Front shouldersTricepsSide shouldersMiddle chest

Smith Machine Sumo Chair Squat

GlutesQuadricepsHamstringsInner 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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