The Best Free Weights Exercises

Top Exercises

Dumbbell Seated Bench Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

Dumbbell Reverse Preacher Curl

Beginner / Dumbbells / Biceps / pull

Targets the forearm extensors and brachialis using a preacher bench for stability. The pad ensures that only the forearm muscles perform the work.

Dumbbell Reverse Grip Biceps Curl

Beginner / Dumbbells / Biceps / pull

An isolation exercise targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.

Dumbbell Pronated to Neutral Grip Row

Intermediate / Dumbbells / Back / pull

A back exercise that incorporates grip rotation. Starting pronated and finishing neutral maximizes the range of motion and mid-back recruitment during the pull.

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 Over Bench Wrist Curl

Beginner / Dumbbells / Forearms / pull

The gold standard for building forearm mass and grip strength. The bench stabilization prevents cheating and focuses all tension on the flexors.

Dumbbell One Arm Wide-Grip Bench Press

Intermediate / Dumbbells / Chest / push

A chest press variation that emphasizes the outer pectorals and challenges core stability by using a wider-than-usual unilateral grip.

Dumbbell One Arm Wrist Curl

Beginner / Dumbbells / Forearms / pull

Isolates the forearm flexors of one arm. It is the best exercise for building grip strength and forearm "fullness" independently.

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 One Arm Kickback

Beginner / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise that allows for perfect focus on the mind-muscle connection and fixes strength imbalances.

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 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.