Free weights

36 exercises

Free weights — dumbbells, kettlebells, plates and sandbags — have no guided path: your body has to stabilise the load, which involves more muscles and improves coordination and balance. They are versatile and suit every level, from light extra resistance to demanding strength lifts.

For information only This information is general and not a personalised programme. Train gradually with correct technique; if you have injuries, medical conditions or doubts, ask a doctor or a qualified professional.

Equipment in this category

Dumbbells Kettlebell Weight Plates

Exercises with free weights

American Kettlebell Swing

Arm Abductions 2 Variants

Arm Extension Movement 4 Variants

Arnold Press

Bench Press Movements 10 Variants

Bent Press

Biceps Curl 10 Variants

Cable Crossovers 12 Variants

Cross Body Carry

Crunch 16 Variants

Deadlifts 22 Variants

French Press 3 Variants

Front Delts 3 Variants

Lunges 13 Variants

Military Press 2 Variants

One-Arm Bottom-Up Walk

Overhead press

Overhead Presses 4 Variants

Rear Delt Raises 4 Variants

Reverse Fly 2 Variants

Seated Calf Raise 11 Variants

Seated Row 7 Variants

Shoulder external rotations 8 Variants

Shoulder Internal Rotations 9 Variants

Shrugs

Side Delts 4 Variants

Single-Leg Standing Calf Raise 26 Variants

Sit Up 5 Variants

Squat 12 Variants

Standing Calf Raise 12 Variants

Thruster 2 Variants

Triceps Extension 2 Variants

Triceps Kickback

Turkish Get-Up

Wrist Curl 3 Variants

Wrist Extensions

Most trained muscles

Deltoids Triceps Glutes Quadriceps Forearms Abdominals Pectorals Calves

Frequently asked questions

What are free weights for?

What are the best exercises with free weights?

Exercises done with free weights include American Kettlebell Swing, Arm Abductions, Arm Extension Movement, Arnold Press, Bench Press Movements. You will find the full list with photos and variations on this page. They mainly train: deltoids, triceps, glutes, quadriceps.

Explore further

One-rep max Progressive overload Compound exercise Isolation exercise Hypertrophy

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