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

Weighted Bag Good Morning

HamstringsLower backGlutesCore

Weighted Bag Half Squat High Pull

QuadricepsFront shouldersGlutesHamstringsTrapezius

Weighted Bag Spin

CoreObliquesAbsFront shoulders

Weighted Bag Standing Swing Twist

AbsObliquesCoreFront shoulders

Weighted Bag Walking Lunge

GlutesQuadricepsHamstringsCore

Weighted Bag Wood Chop Squat

AbsObliquesGlutesQuadricepsCore

Weighted Bar Standing Lateral Raise

Side shouldersFront shouldersTrapezius

Weighted Captain's Chair Leg Raise

Weighted Chain Sumo Deadlift

GlutesQuadricepsHamstringsTrapeziusMiddle backLower back

Weighted Chains Lying Bench Fly

Middle chestFront shouldersUpper chest

Weighted Chin-Up

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Weighted Counterbalanced Squat

GlutesQuadricepsCalvesInner thighs

Weighted Crunch

Weighted Decline Crunch

Weighted Decline Sit-up

AbsCoreFront shouldersTricepsQuadricepsSide shouldersUpper chestMiddle chestObliques

Weighted Dumbbell Lying Hip Raise

GlutesHamstringsCore

Weighted Dumbbell Lying Knee Raise

AbsCoreObliques

Weighted Dumbbell Table Top Bridge

GlutesTricepsHamstringsCore

Weighted Front Raise

Front shouldersSide shouldersUpper chestMiddle chest

Weighted Front Raise Hold

Front shouldersCoreTrapezius

Weighted Full Can Exercise

Side shouldersFront shouldersTrapezius

Weighted Full Squat from Deficit

QuadricepsGlutesHamstrings

Weighted Hammer Grip Pull-Up on Dip Cage

Middle backBicepsRear shouldersOuter forearmMiddle chestTrapezius

Weighted Hang Chin-Up

Middle backBiceps

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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