The Best Free Weights Exercises

Top Exercises

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Standing Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat, stable hinge.

Seated Triceps Extension

Beginner / EZ Bar / Triceps / isolation

An isolation exercise for the triceps. The seated position provides stability, allowing you to focus entirely on the extension and contraction of the muscle.

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.

Front Chest Squat

Intermediate / Barbell / Quads / squat

Targets the quadriceps and core. By holding the weight in a front position, it promotes a more upright torso and reduces the load on the lower spine.

EZ Barbell Close-Grip Curl

Beginner / EZ Bar / Biceps / pull

Targets the outer head of the biceps. The EZ-bar’s unique shape provides a more comfortable grip for the wrists compared to a straight bar.

EZ Barbell Decline Triceps Extension

Intermediate / EZ Bar / Triceps / isolation

Also known as "Skull Crushers," this version uses a decline angle to increase the range of motion and tension on the triceps.

Dumbbell Shrug

Beginner / Dumbbells / Trapezius / hinge

A trapezius isolation exercise. Using dumbbells allows for a more natural line of pull and a greater range of motion compared to a barbell.

Dumbbell Seated Calf Raise

Beginner / Dumbbells / Calves / isolation

Targets the soleus muscle of the calf. This variation is essential for complete lower leg development and improved ankle stability.

Dumbbell Decline Shrug

Intermediate / Dumbbells / Trapezius / hinge

Targets the upper and middle traps from a unique angle. The decline position changes the line of pull for better trapezius isolation.

Barbell Bench Press

Beginner / Barbell / Chest / push

The fundamental compound exercise for the chest, shoulders, and triceps. It is the gold standard for upper-body pushing strength.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.