The Best Free Weights Exercises

Top Exercises

Dumbbell Prone Incline Curl

Intermediate / Dumbbells / Biceps / pull

Also known as a "Spider Curl," this movement isolates the biceps by leaning chest-forward on an incline bench, removing all leg and back drive.

Dumbbell One Arm Low Fly

Beginner / Dumbbells / Chest / isolation

A unilateral movement targeting the lower chest. It allows for a deeper contraction and better focus on individual pectoral development.

Dumbbell One Arm Reverse Wrist Curl

Beginner / Dumbbells / Forearms / pull

An isolation exercise for the forearm extensors of one arm. Working unilaterally helps balance forearm development and grip strength.

Dumbbell Lying One Arm Pronated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise using an overhand grip to target the lateral head and improve arm definition.

Dumbbell Lying One Arm Supinated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral variation using an underhand grip to target the medial head of the triceps for complete arm development.

Dumbbell Lying Triceps Extension

Beginner / Dumbbells / Triceps / isolation

Also known as "dumbell skull crushers," this is a staple movement for building the back of the arms. It allows for a greater range of motion than a barbell.

Dumbbell Lying on Floor Chest Press

Beginner / Dumbbells / Chest / push

A "floor press" that limits the range of motion, focusing on the mid-to-top portion of the press to build triceps strength and chest power.

Dumbbell Lying on Floor Hammer Press

Beginner / Dumbbells / Chest / push

A floor press variation using a neutral grip. It emphasizes the triceps and medial pectorals while being extremely safe for the shoulder joints.

Dumbbell Lying Extension

Beginner / Dumbbells / Triceps / isolation

A primary triceps builder. Performing extensions with dumbbells allows for a natural range of motion and prevents wrist strain often caused by barbells.