Free Weights Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Dumbbell Single Arm Rowing
Summary

If you do not have a bench or do not go to the gym, you can also do this on the edge of a stable couch or bed.

  • Muscle Group: Biceps, Lats, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Free Weights, Bench
  • Categories: Strength
Single Arm Front Shoulder Raise
Summary

A simple, yet effective exercise that can be done at the gym or at home.

  • Muscle Group: Forearms (Wrist), Shoulder: Front
  • Equipment: Free Weights
  • Categories: Strength
Lateral Trunk Bends with Free Weights
Summary

This exercise can be done at home using water bottles, etc. as weights instead of dumbbells in the gym.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Free Weights
  • Categories: Strength, Core
Dumbbell Overhead Shoulder Press
Summary

A good exercise you can do at home or the gym.

  • Muscle Group: Shoulder: Front, Triceps, Shoulder: Side, Shoulder: Rear
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Shoulder Exercise
Summary

This is a good shoulder exercise that you can do at home or at the gym.

  • Muscle Group: Shoulder: Front, Shoulder: Side, Shoulder: Rear
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Overhead Triceps Press
Summary

This is a good exercise for the upper arm muscles.

  • Muscle Group: Triceps
  • Equipment: Free Weights
  • Categories: Strength
Lateral Dumbbell Raises
Summary

This exercise can be done in the gym or at home.

  • Muscle Group: Forearms (Wrist), Shoulder: Side, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Chest Press
Summary

Keeping your feet up on the bench allows this to be a more 'back-friendly' version of the classic chest press.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Free Weights, Bench
  • Categories: Strength
Lying Dumbbell Triceps Extensions
Summary

This is an exercise mainly targeting the triceps.

  • Muscle Group: Serratus Anterior, Triceps
  • Equipment: Free Weights, Bench
  • Categories: Strength
Alternating Biceps Curls with Free Weights
Summary

A classic dumbbell exercise for the biceps.

  • Muscle Group: Biceps
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Triceps Kickbacks
Summary

In this exercise, the upper arm muscles are dynamically strengthened, while the back muscles gain static strength (muscular endurance) if good posture is used.

  • Muscle Group: Lats, Triceps, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower
  • Equipment: Free Weights, Bench
  • Categories: Strength
Dumbbell Torso Twists
Summary

This exercise focuses on the hip flexors.

  • Muscle Group: Back: Lower, Abs: Side, Core
  • Equipment: Free Weights
  • Categories: Strength, Core
Dumbbell Rows
Summary

This is a great free weight exercise for your back.

  • Muscle Group: Back, Back: Lower, Lats, Back: Middle
  • Equipment: Free Weights
  • Categories: Strength
Dumbbell Triceps Kickbacks
Summary

This is a simple free weight triceps exercise.

  • Muscle Group: Forearms (Wrist), Triceps
  • Equipment: Free Weights
  • Categories: Strength
External Shoulder Rotation with Elevated Arm with Dumbbells
Summary

This is a simple free weight shoulder exercise.

  • Muscle Group: Shoulder: Rear, Rotator Cuff
  • Equipment: Free Weights
  • Categories: Strength

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