The 42 Best Exercises with Free Weights to Train All Muscle Groups
Want to build bigger muscles using free weights? I’ll guide you through 42 of the best free weights exercises for your chest, back, shoulders, arms and legs. Each exercise comes with an instructional GIF and clear, easy-to-follow explanations, so even if you're a complete beginner, you'll have everything you need to get started. Let's begin!
1. Barbell Bench Press
Lie flat on a bench with your feet firmly planted on the ground. Grip the bar slightly wider than shoulder-width. Unrack the barbell and slowly lower it to your mid-chest while keeping your elbows at about a 45-degree angle. Press the bar back up in a controlled motion until your arms are fully extended. Keep your core tight and shoulder blades retracted throughout. This classic compound movement primarily targets your chest, while also engaging your triceps and anterior deltoids.
2. Barbell Incline Press
Set the bench at a 30-45 degree angle and lie back with your feet flat on the floor. Grip the bar just wider than shoulder-width. Lower the barbell to your upper chest in a controlled manner, then press it upward until your arms are straight. Avoid flaring your elbows too much and keep your back firmly against the bench. This variation places greater emphasis on the upper pectoral muscles and front deltoids.
3. Barbell Decline Press
Secure your legs on a decline bench and lie back. Take a slightly wider than shoulder-width grip on the bar. Lower the barbell down to the lower portion of your chest, then press it back up explosively while maintaining control. Make sure to keep your wrists straight and engage your core. This movement targets the lower chest and also works your triceps and shoulders.
4. Dumbbell Bench Press
Lie on a flat bench with a dumbbell in each hand, resting on your thighs. Use your legs to help raise the dumbbells as you lie back. With palms facing forward, press the dumbbells up until your arms are extended. Lower them slowly until your elbows are slightly below shoulder level. Keep the weights balanced and under control to maximize chest activation and reduce injury risk. This exercise enhances muscular balance and stability.
5. Dumbbell Incline Press
Adjust the bench to a 30-45 degree incline. With a dumbbell in each hand, lie back and press the weights directly above your upper chest. Slowly lower the dumbbells with control until they are at chest level, then push them back up. Keep your elbows at a moderate angle and avoid letting them drop too far below the bench. This targets the upper chest and offers a greater range of motion than the barbell version.
6. Dumbbell Decline Press
Lie on a decline bench with a dumbbell in each hand, palms facing forward. Start with the weights at chest level, then press them upward until your arms are fully extended. Lower them back slowly, maintaining control. Keep your back in contact with the bench and your head neutral. This variation isolates the lower chest while also challenging your core and shoulder stability.
7. Dumbbell Chest Flyes
Lie flat on a bench holding a dumbbell in each hand directly above your chest, palms facing each other. With a slight bend in your elbows, open your arms in a wide arc until you feel a deep stretch across your chest. Squeeze your chest as you bring the dumbbells back to the starting position. Avoid going too low to protect your shoulders. This isolation movement emphasizes chest expansion and definition.
8. Incline Dumbbell Flyes
Set the bench to a 30-45 degree incline. Start with dumbbells held above your chest, palms facing each other. Slowly lower the dumbbells in an arcing motion until your chest feels stretched, keeping your elbows slightly bent. Bring the weights back up by squeezing your pecs together. Focus on form and avoid using momentum. This fly variation emphasizes the upper chest and enhances the stretch of the pectoral muscles.
9. Dumbbell Pullover
Lie on a flat bench with only your upper back and shoulders supported, feet flat on the floor. Hold one dumbbell with both hands above your chest. Slowly lower it behind your head in an arc, keeping a slight bend in your elbows. Stop when you feel a deep stretch in your chest or lats, then bring the dumbbell back over your chest. This movement works the chest, lats, and serratus anterior and is excellent for expanding the rib-cage.
10. Barbell Military Press
Stand with your feet shoulder-width apart and grip the barbell slightly wider than shoulder-width. Press the bar overhead until your arms are fully extended, then lower it back down to your upper chest. Keep your core engaged, back straight, and avoid leaning too far back. This overhead pressing exercise strengthens the shoulders, upper chest, and triceps while also engaging your core for stability.
11. Barbell Shoulder Press
Sit upright on a bench with back support and hold the barbell at shoulder level with a grip slightly wider than shoulder-width. With your core braced and feet flat on the floor, press the bar straight up until your arms are fully extended without locking your elbows. Lower the bar under control to the starting position. Avoid arching your back and keep your head neutral. This seated variation isolates the deltoids by removing leg drive, making it excellent for focused shoulder development.
12. Dumbbell Shoulder Press
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward. Press the dumbbells upward until your arms are straight, then slowly lower them back down to shoulder level. Keep your elbows slightly in front of your body to protect your shoulder joints and engage your core to stay stable. This exercise targets all three heads of the deltoids with greater range and balance than the barbell version.
13. Dumbbell Side Delt Raises
Sit tall on a bench, holding a dumbbell in each hand at your sides with palms facing inward. With a slight bend in your elbows, raise the dumbbells outward until they reach shoulder height, forming a "T" shape with your body. Pause briefly at the top, then lower them slowly. Avoid swinging or using momentum. This isolation movement targets the lateral (middle) head of the deltoid for wider shoulders.
14. Dumbbell Front Delt Raises
While seated upright, hold dumbbells in front of your thighs with palms facing your body. Raise one or both dumbbells straight in front of you to shoulder height, keeping arms slightly bent. Lower them with control. Keep your core tight and avoid leaning back. This exercise focuses on the anterior (front) deltoid and can help enhance shoulder definition and pressing power.
15. Dumbbell Rear Delt Raises
Sit on the edge of a bench and lean your torso forward, holding a dumbbell in each hand below your knees with palms facing each other. With a slight bend in your elbows, raise the dumbbells outward until they are in line with your shoulders. Squeeze your rear delts at the top, then lower slowly. Focus on using your rear shoulders, not momentum. This move strengthens the often neglected rear delts and improves posture and shoulder balance.
16. Incline Reverse Flyes Delt
Lie chest-down on an incline bench set at about 30-45 degrees, holding dumbbells with palms facing each other. Keeping your chest on the bench and a slight bend in your elbows, lift the dumbbells outward and backward in a wide arc until they are level with your shoulders. Squeeze your rear delts at the top, then return slowly. This isolation exercise precisely targets the posterior deltoids and upper back for balanced shoulder development.
17. Barbell Upright Rows
Stand tall holding a barbell in front of you with a narrow, overhand grip. Pull the bar straight up toward your chin, keeping your elbows higher than your forearms. Pause at the top, then lower the bar slowly. Keep the bar close to your body throughout and avoid shrugging. Upright rows emphasize the lateral delts and traps, but should be done with caution to avoid shoulder impingement. Don’t go higher than your collarbones.
18. Barbell Front Delt Raises
Hold a barbell with both hands in front of your thighs using an overhand grip, hands shoulder-width apart. Raise the bar straight up in front of you until it reaches shoulder height, then lower it slowly back down. Keep your arms slightly bent and your movements controlled. Avoid swinging or leaning back. This movement directly targets the anterior deltoids and helps improve overhead pressing strength and shoulder aesthetics.
19. Plate Front Delt Raises
Stand upright holding a weight plate with both hands at the 3 and 9 o’clock positions. Start with the plate resting against your thighs and raise it directly in front of you to shoulder height. Pause briefly, then lower with control. Keep your core tight and arms extended with a slight bend. This simple but effective front delt exercise offers constant tension and is great for shoulder hypertrophy.
20. Barbell Shrugs
Stand with your feet shoulder-width apart, holding a barbell in front of you with an overhand grip. With your arms straight, shrug your shoulders straight up as high as possible, squeezing your traps at the top. Pause briefly, then lower your shoulders back down. Avoid rolling your shoulders and keep the motion vertical. Barbell shrugs are excellent for building the upper trapezius and improving posture and neck strength.
21. Dumbbell Shrugs
Hold a dumbbell in each hand by your sides with palms facing your body. Keeping your arms straight, shrug your shoulders up toward your ears, squeeze at the top, then lower them back down slowly. Don’t roll your shoulders or use momentum. This exercise allows a greater range of motion than the barbell version and more natural hand positioning, which can reduce strain and enhance trap development.
22. T-Bar Rows
Stand over a T-bar landmine setup with your feet shoulder-width apart. Grip the handles with both hands, bend your knees slightly, and hinge at the hips to bring your torso to about a 45-degree angle. Pull the weight toward your lower chest or upper abdomen, squeezing your shoulder blades together at the top. Slowly lower the weight back down. Keep your core tight and back flat throughout. This powerful back exercise targets the middle back, lats, and rear delts.
23. One Arm Dumbbell Rows
Place your left knee and hand on a bench for support, with your right foot planted on the floor. Hold a dumbbell in your right hand with your arm extended. Pull the dumbbell up toward your hip, keeping your elbow close to your body. Squeeze your back muscles at the top, then lower the weight in a controlled motion. Switch sides. This unilateral row strengthens the lats, rhomboids, and traps while helping to correct muscular imbalances.
24. Barbell Deadlift
Stand with your feet hip-width apart and the barbell over your midfoot. Grip the bar just outside your knees, bend at the hips and knees, and keep your back flat. Drive through your heels and extend your hips and knees to lift the bar, keeping it close to your body. Stand tall at the top, then reverse the motion to lower the bar. Avoid rounding your back. The deadlift is a total-body strength builder, emphasizing the posterior chain: glutes, hamstrings, back, and core.
25. Dumbbell Deadlift
Stand with your feet hip-width apart, holding dumbbells in front of your thighs with your palms facing you. Hinge at the hips and slightly bend your knees to lower the dumbbells down the front of your legs. Keep your back straight and shoulders back. Once you feel a stretch in your hamstrings, return to standing by driving through your heels. This variation is easier on the lower back and helps improve balance and control.
26. Barbell Bent Over Rows
Hold a barbell with an overhand grip, slightly wider than shoulder-width. Bend your knees slightly and hinge at your hips until your torso is nearly parallel to the ground. Pull the barbell toward your abs, squeezing your shoulder blades together. Lower the bar slowly. Keep your back straight and avoid using momentum. This compound exercise builds thickness in the upper and middle back and also engages the lats, traps, and biceps.
27. EZ-Bar Curls
Stand with your feet shoulder-width apart, holding an EZ-bar with an underhand grip on the angled sections. Start with the bar resting against your thighs. Curl the bar up by contracting your biceps, keeping your elbows close to your body. Pause at the top, then lower it slowly. Avoid swinging your upper body. The angled grip reduces wrist strain and focuses tension on the biceps brachii.
28. Dumbbell Curls
Sit on a bench with a dumbbell in each hand, arms hanging at your sides, palms facing forward. Curl both dumbbells up simultaneously, squeezing your biceps at the top. Lower them slowly and fully extend your arms. Keep your elbows tight to your body and avoid using momentum. Seated curls minimize body movement and help you better isolate your biceps.
29. Barbell Curls
Hold a barbell with an underhand grip at shoulder width while standing upright. Begin with the bar at your thighs. Curl the bar upward using only your arms, keeping your elbows stationary. Squeeze your biceps at the top, then lower the bar under control. Avoid leaning back or swinging. This classic movement builds bicep mass and strength effectively.
30. Hammer Curls
Stand with your feet shoulder-width apart and a dumbbell in each hand, palms facing your torso. Curl both dumbbells up while keeping your palms in a neutral position, facing each other. Pause and squeeze at the top, then lower them slowly. Hammer curls emphasize the brachialis and brachioradialis muscles, contributing to thicker, fuller arms.
31. Reverse Barbell Curls
Hold a barbell with an overhand (pronated) grip at shoulder width. Stand tall and curl the bar toward your chest, keeping your elbows close to your sides. Lower the bar slowly back to the start. This variation targets the brachialis and forearms more than traditional curls and helps improve grip strength.
32. Concentration Curls
Sit on a bench with your legs spread. Hold a dumbbell in one hand and rest that elbow against the inside of your thigh. Curl the weight upward, focusing on squeezing the bicep at the top. Lower it slowly. This ultra-focused movement isolates the biceps and helps improve the mind-muscle connection. Repeat on the other arm.
33. Tricep Kickbacks
Hold a dumbbell in each hand and bend your knees slightly. Hinge at the hips until your torso is nearly parallel to the floor. Keep your elbows tucked close to your sides and extend your arms straight back, squeezing your triceps at the top. Slowly return to the starting position. Maintain a neutral spine and avoid swinging. Kickbacks isolate the triceps and help with arm definition.
34. Close Grip Bench Press
Lie flat on a bench and grip the barbell with your hands about shoulder-width apart or slightly narrower. Unrack the bar and lower it slowly to your lower chest or upper abdomen, keeping your elbows close to your body. Press the bar up powerfully to the starting position. Keep your back flat and core engaged. This variation emphasizes the triceps while still working the chest and front delts.
35. Dumbbell Tricep Extensions
Lie flat on a bench holding a dumbbell in each hand with your arms extended above your chest, palms facing each other. Slowly bend your elbows to lower the dumbbells toward your ears or just behind your head. Keep your upper arms still, then extend your elbows to return to the start. Focus on squeezing your triceps at the top. This isolation movement effectively targets all three heads of the triceps.
36. Barbell Squats
Position a barbell on your upper back (traps, not your neck), stand with your feet shoulder-width apart and toes slightly pointed out. Brace your core, keep your chest up, and squat down by bending your hips and knees. Go as deep as flexibility allows while maintaining a straight back and knees tracking over your toes. Push through your heels to return to standing. This compound powerhouse targets your quadriceps, glutes, hamstrings, and core.
37. Dumbbell Goblet Squat
Hold a dumbbell vertically close to your chest with both hands under the top plate. Stand with your feet slightly wider than shoulder-width and toes angled slightly outward. Squat down by bending your knees and hips, keeping the dumbbell close to your chest. Go as low as your mobility allows, then drive through your heels to stand. Goblet squats are great for improving squat form and building quads, glutes, and core stability.
38. Dumbbell Leg Curl
Lie face down on the ground and place a dumbbell between your feet. Hold the dumbbell securely with your ankles and curl your legs upward toward your glutes. Squeeze your hamstrings at the top, then lower the weight slowly. Keep your hips down and focus on the stretch and contraction. This exercise targets the hamstrings and can be done effectively without a machine.
39. Stiff Leg Deadlift
Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Keep your legs mostly straight with a slight knee bend. Hinge at the hips to lower the weight down the front of your legs, keeping your back straight and chest up. Once you feel a deep stretch in the hamstrings, drive your hips forward to return to standing. This movement emphasizes the hamstrings and glutes and is excellent for posterior chain strength.
40. Dumbbell Lunges
Hold a dumbbell in each hand at your sides. For walking lunges, take a step forward with one leg and lower your body until both knees are at about 90 degrees. Push through your front heel to step forward with the other leg and repeat. For stationary lunges, return to the starting position after each rep or perform alternating reps in place. Maintain an upright posture and keep your knees aligned with your toes. Lunges work the quads, hamstrings, glutes, and core.
41. Barbell Lunges
Rest a barbell on your upper back and grip it securely. For walking lunges, step forward and descend into a lunge, then push through your front heel to bring the rear leg forward. For stationary lunges, return to the starting stance after each rep. Keep your torso upright and engage your core. Barbell lunges build strength and stability in the legs and glutes while also improving balance and coordination.
42. Barbell Hip Thrust
Sit on the ground with your upper back against a bench and a loaded barbell positioned over your hips. Roll the bar into position and plant your feet flat, shoulder-width apart. Drive through your heels and extend your hips upward until your thighs are parallel to the ground. Squeeze your glutes at the top, then lower your hips under control. Hip thrusts are among the best exercises for glute development and also engage the hamstrings and core.
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Author:
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