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 Plate Standing Hands Torsion

Inner forearmOuter forearm

Weighted Plate Standing Lateral Raise

Side shouldersFront shouldersTrapezius

Weighted Plates Bulgarian Split Squat

GlutesQuadricepsHamstringsCore

Weighted Plates Bulgarian Split Squat with Ring

GlutesQuadricepsHamstringsCore

Weighted Pull-Up

Middle backBicepsRear shouldersOuter forearmUpper chestMiddle chestTrapezius

Weighted Push-Up with Vest

Upper chestMiddle chestTricepsFront shoulders

Weighted Round Arm

Front shouldersSide shouldersUpper chestMiddle chest

Weighted Russian Twist (feet anchored)

ObliquesAbsCore

Weighted Russian Twist (legs up)

ObliquesAbsQuadricepsCore

Weighted Seated Plate Driver

Front shouldersSide shouldersCoreRear shouldersInner forearm

Weighted Seated Tuck Crunch on Floor

AbsCoreObliques

Weighted Side Bend (on Stability Ball)

Weighted Single Leg Lift

QuadricepsCoreGlutes

Weighted Sissy Squat

Weighted Stretch Lunge

GlutesQuadricepsHamstringsCalvesInner thighs

Weighted Three-Bench Dips

TricepsFront shouldersUpper chestMiddle chestTrapeziusMiddle back

Weighted Tricep Dips

TricepsFront shouldersUpper chestMiddle chestTrapeziusMiddle back

Weighted Twisting Crunch (on Bench)

ObliquesAbsCore

Weighted Vest Decline Push-Up (Suspension Trainer)

Middle chestLower chestTricepsCoreFront shoulders

Wide-Grip Lat Pulldown

Middle backBicepsRear shouldersOuter forearm

Wrist Roller

Inner forearmOuter forearm

X-Band Lateral Walk

GlutesOuter thighsQuadricepsInner thighs

Zercher Carry

GlutesQuadricepsHamstringsCalvesInner thighs

Zercher squat

QuadricepsGlutesHamstringsCoreLower 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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