The Best Free Weights Exercises

Top Exercises

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.

Kettlebell Figure 8

Intermediate / Kettlebell / Forearms / core

A dynamic core and coordination exercise. It challenges the obliques and stabilizers while maintaining a constant hip hinge position.

EZ Barbell Seated Triceps Extension

Beginner / EZ Bar / Triceps / isolation

A seated triceps exercise that isolates the arms by removing the use of the lower body. It emphasizes the long head for total arm thickness.

Dumbbell Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.

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 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.

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 Shrug

Beginner / Barbell / Trapezius / hinge

The gold standard for trapezius development. It targets the upper traps to build thickness and strength in the upper back and neck.

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.

Shrug

Beginner / Dumbbells / Trapezius / hinge

The primary isolation exercise for the upper trapezius. It builds thickness in the upper back and neck, improving posture and pulling strength.

Seated Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

A shoulder isolation exercise targeting the medial deltoids. The seated position eliminates leg drive and momentum, ensuring the shoulders handle the full load.