The Best Free Weights Exercises

Top Exercises

Dumbbell Fly on Exercise Ball

Beginner / Dumbbells / Chest / isolation

Challenges chest isolation and core stability simultaneously. The exercise ball forces the stabilizers to work to maintain a bridge position.

Dumbbell Decline One Arm Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral isolation movement for the lower chest. It challenges core stability and allows for an increased focus on the mind-muscle connection.

Dumbbell Close Grip Curl

Beginner / Dumbbells / Biceps / pull

A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.

Dumbbell Concentration Curl

Beginner / Dumbbells / Biceps / pull

An elite isolation exercise that eliminates momentum. It targets the bicep peak by providing a stable environment for maximal contraction.

Dumbbell Cross Body Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.

Dumbbell Cuban Press

Intermediate / Dumbbells / Shoulders / push

A complex shoulder exercise targeting the rotator cuffs and deltoids. It is excellent for shoulder health, posture, and upper back stability.

Dumbbell Bench Press

Beginner / Dumbbells / Chest / push

A foundational compound movement for the pectorals, deltoids, and triceps. Dumbbells allow for a greater range of motion and unilateral stability compared to a barbell.

Decline Bench Press

Intermediate / Barbell / Chest / push

A compound movement focusing on the lower pectoral muscles. The decline angle allows for heavy weight while taking pressure off the anterior deltoids.