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 Hanging Leg Hip Raise

AbsQuadricepsCoreObliquesInner thighsOuter thighs

Weighted Hanging Straight Leg Raise

AbsCoreQuadriceps

Weighted Hollow Body Hover

AbsCoreObliques

Weighted Hyperextension (on Stability Ball)

Weighted Inverted Row

Rear shouldersTrapeziusMiddle backTriceps

Weighted Kettlebell Glute Single Leg Bridge from Bench

GlutesAbsHamstringsLower back

Weighted Lunge with Swing

GlutesQuadricepsFront shouldersCalvesSide shouldersUpper chestMiddle chestInner thighs

Weighted Lying Neck Extension (with Head Harness)

Weighted Lying Neck Flexion

Weighted Lying Neck Flexion with Head Harness

Weighted Lying Side Head Lift (with Head Harness)

Weighted Lying Svend Press

Middle chestTricepsUpper chest

Weighted Neutral Grip Chin-Up

BicepsMiddle backCoreRear shouldersTrapezius

Weighted Overhead Crunch (on Stability Ball)

Weighted Plank

AbsCoreGlutesFront shoulders

Weighted Plate Cossack Squat

GlutesQuadricepsHamstringsInner thighs

Weighted Plate Decline Chest Press

Lower chestTricepsFront shouldersMiddle chest

Weighted Plate Incline Triceps Extension

TricepsFront shoulders

Weighted Plate Lying Crunch

AbsCoreObliques

Weighted Plate Pullover

Middle backTricepsUpper chest

Weighted Plate Pullover on Stability Ball

Middle backTricepsCoreUpper chest

Weighted Plate Push-Up

Middle chestTricepsFront shoulders

Weighted Plate Side Twist from Squat

ObliquesAbsGlutesQuadriceps

Weighted Plate Standing Front Raise Drive

Front shouldersCoreTrapezius

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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