The Best Free Weights Exercises

Top Exercises

Kettlebell One Legged Deadlift

Intermediate / Kettlebell / Hamstrings / hinge

A unilateral hinge movement targeting the hamstrings and glutes. It improves balance, hip stability, and corrects muscle imbalances.

EZ Barbell Reverse Grip Curl

Beginner / EZ Bar / Biceps / pull

Focuses on the brachialis and forearm extensors. The EZ-bar allows for a semi-pronated grip that is safer for the wrists during reverse curls.

Dumbbell Incline Shrug

Intermediate / Dumbbells / Trapezius / hinge

Targets the upper traps and rhomboids. The incline angle allows for a greater range of motion and better isolation of the mid-trapezius area.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Seated Preacher Curl

Beginner / Dumbbells / Biceps / pull

Provides total isolation for the biceps by locking the shoulders and elbows in place. It prevents cheating and builds the lower bicep and peak.

Kettlebell Farmers Carry

Intermediate / Kettlebell / Forearms / carry

A functional core and grip strength exercise. It builds total-body stability, improves posture, and strengthens the stabilizers in the hips and shoulders.

Dumbbell Swing

Beginner / Dumbbells / Hamstrings / isolation

A dynamic hinge movement targeting the posterior chain. It builds explosive power in the glutes and hamstrings while improving grip strength.

Dumbbell Single Leg Calf Raise

Intermediate / Dumbbells / Calves / isolation

A unilateral calf isolation exercise. Working one leg at a time increases the load on the gastrocnemius and improves ankle stability.

Barbell Standing Back Wrist Curl

Beginner / Barbell / Forearms / pull

An isolation exercise for the forearm flexors performed behind the body. This unique angle targets the muscles responsible for grip strength and forearm mass.