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

Band Thruster

TricepsGlutesQuadricepsFront shouldersCore

Band Triceps Kickback

Band Twist

ObliquesCoreInner thighsOuter thighs

Band Upper Crunch

Band Upright Row (Under Two Feet)

Side shouldersBicepsFront shouldersOuter forearmMiddle chestTrapezius

Band Warm-Up Shoulder Stretch

Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius

Band Wood Chop

ObliquesAbsGlutesInner thighsOuter thighs

Band Wrist Curl

Band Y Raise

Side shouldersRear shouldersFront shouldersMiddle chest

Band-Assisted Chin-Up (from Knee)

Bodyweight · Easy

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Band-Assisted Dip

Bodyweight · Easy

TricepsFront shouldersUpper chestMiddle chestTrapeziusMiddle back

Banded Glute Ham Raise

Bodyweight · Hard

HamstringsGlutes

Bar Curl

BicepsInner forearm

Barbell Alternate Biceps Curl

BicepsOuter forearm

Barbell Back Rack Split Squat

GlutesQuadricepsCalvesInner thighs

Barbell Banded Bench Press

Middle chestTricepsFront shouldersUpper chest

Barbell Banded Bench Squat

GlutesQuadricepsHamstringsCore

Barbell Behind the Back Shrug

Barbell Behind-Back Wide Shrug

Barbell Behind-the-Back Finger Curl

Inner forearmOuter forearm

Barbell Bench Lateral Step-Up

QuadricepsGlutesHamstrings

Barbell bench-press

Middle chestTricepsFront shoulders

Barbell Bent Arm Pullover

Middle backTricepsCoreMiddle chest

Barbell Bent Over Wide Grip Row

Rear shouldersTrapeziusMiddle backBicepsOuter 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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