Free Weights Exercise Guides with Photos and Instructions

Using free weights is the best way to overload your muscles with the highest amount of resistance in order to build quality muscle mass and increase strength levels. Nothing can compare to lifting heavy dumbbells and packing multiple plates onto a barbell to perform multi-joint compound exercises which helps stimulate multiple muscle groups and spark growth. In order to get big, you need to lift big! You need to incorporate free weights into your overall weight training program if your main goal is the get huge and strong. Machines are fine to use as secondary movements in your workout, but your main focus should be on the big core lifts like squats, deadlifts, bench press, military press and cleans. These are the key mass building exercises that will spike your natural muscle building hormones like testosterone and growth hormone. We have included a large list of free weight exercises below which are divided up into each specific muscle group to help you create your own custom workouts to reach your fitness and physique goals!

Abs:

• Weighted Hand To Leg Ab Crunches
• Barbell Abdominal Rollouts
• Raised Knee Barbell Crunches
• Barbell Oblique Side Bends
• Dumbbell Oblique Side Bends
• Oblique Plate Twists
• Seated Oblique Barbell Twists

Back:

• Barbell Deadlifts
• Barbell Rows
• T Bar Rows
• One Arm Barbell Rows
• Two Arm Dumbbell Rows
• Two Arm Hammer Dumbbell Rows
• Incline Bench Dumbbell Rows
• Single Arm Dumbbell Rows
• Reverse Grip Bent Over Rows
• Romanian Deadlift
• Dumbbell Good Mornings

Biceps:

• Barbell Curls
• Close Grip Barbell Curls
• Reverse Grip Barbell Curls
• EZ Bar Curls
• EZ Bar Preacher Curls
• EZ Bar Concentration Curls
• Reverse Grip Plate Curls
• EZ Bar Spider Curls
• Barbell Curls With Wide Grip
• Alternating Hammer Curls
• Alternating Incline Dumbbell Curls
• Dumbbell Concentration Curls
• Alternating Dumbbell Curls
• Two Arm Dumbbell Curls 
• Hammer Dumbbell Curls
• Incline Dumbbell Curls
• Incline Angled Dumbbell Curls
• Lying Dumbbell Curls
• Single Arm Preacher Curls
• Preacher Hammer Dumbbell Curls
• Seated Dumbbell Curls
• Seated Dumbbell Angled Curls
• Standing Angled Dumbbell Curls
• Single Arm Dumbbell Incline Curls
• Two Arm Dumbbell Preacher Curls
• Standing Zottman Dumbbell Curls
• Zottman Dumbbell Preacher Curls

Butt:

• Walking Dumbbell Lunges
• Single Dumbbell Squats
• Reverse Dumbbell Lunges
• Dumbbell Bench Step Ups

Calves:

• Rocking Barbell Calf Raises
• Seated Calf Raises
• Barbell Calf Raises
• Dumbbell Calf Raises
• Barbell Seated Calf Raises
• Seated Single Leg Calf Raises
• Dumbbell Single Leg Calf Raises

Chest:

• Incline Barbell Bench Press
• Incline Dumbbell Flyes
• Incline Supinating Dumbbell Flyes
• Incline Bench Dumbbell Press
• Hammer Grip Incline Dumbbell Press
• Barbell Bench Press
• Barbell Pullovers
• Dumbbell Pullovers
• Close Grip Barbell Bench Press
• Flat Bench Dumbbell Press
• Flat Bench Dumbbell Flyes
• Single Arm Dumbbell Flyes
• Wide Grip Barbell Bench Press
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press
• Decline Dumbbell Flyes
• Wide Grip Decline Barbell Bench Press

Forearms:

• Dumbbell Wrist Flippers
• Palms Down Dumbbell Wrist Curls
• Palms Up Barbell Wrist Curls
• Palms Up Dumbbell Wrist Curls
• Reverse Barbell Curls
• Reverse Barbell Preacher Curls
• Seated Dumbbell Palms Down Wrist Curls
• Seated Dumbbell Palms Up Wrist Curls
• Single Arm Dumbbell Palms Down Wrist Curls
• Single Arm Dumbbell Palms Up Wrist Curls
• Seated Palm Up Barbell Wrist Curls
• Seated Palms Down Barbell Wrist Curls
• Standing Dumbbell Reverse Curls
• Standing Plate Fingertip Raises
• Barbell Wrist Curls Behind The Back
• Two Arm Palms Down Wrist Curls
• Two Arm Palms Up Wrist Curls
• Wrist Rollers

Hamstrings:

• Romanian Deadlift
• Barbell Lunges
• Dumbbell Lunges
• Barbell Deadlifts

Neck:

• Face Down Plate Raises
• Face Up Place Raises

Quadriceps:

• Barbell Squats
• Barbell Hack Squats
• Barbell Lunges
• Barbell Bench Squats
• Barbell Step Ups
• Dumbbell Lunges
• Dumbbell Rear Lunges
• Dumbbell Squats
• Dumbbell Bench Squats
• Dumbbell Step Ups
• Front Barbell Squats
• Front Barbell Bench Squats
• Dumbbell Lateral Raise Squats
• Power Cleans
• Single Dumbbell Squats
• Wide Barbell Squats
• Dumbbell Side Lunges

Shoulders:

• Two Arm Dumbbell Raises Over Head
• One Arm Front Deltoid Dumbbell Raises
• Incline Two Arm Deltoid Dumbbell Raises
• Front Deltoid Plate Raises
• Two Arm Front Deltoid Dumbbell Raises
• Front Barbell Deltoid Raises
• Twisting Dumbbell Presses
• Incline One Arm Deltoid Lateral Raises
• One Arm Side Deltoid Laterals
• Seated Barbell Deltoid Military Presses
• Seated Dumbbell Deltoid Presses
• Seated Side Lateral Deltoid Raises
• Alternating Dumbbell Deltoid Presses
• Dumbbell Deltoid Lateral Raises
• Two Arm Dumbbell Deltoid Upright Rows
• Standing Deltoid Military Presses
• Standing One Arm Dumbbell Presses
• Standing Two Arm Dumbbell Presses
• Upright Barbell Deltoid Rows
• One Arm Lying Rear Deltoid Raises
• Lying External Rotations
• Lying Rear Deltoid Raises
• Reverse Incline Dumbbell Flyes
• Bent Over Rear Deltoid Raises
• Standing Barbell Deltoid Presses Behind Head

Trapezius (Traps):

• Barbell Shrugs
• Barbells Shrugs Behind The Back
• Dumbbell Shrugs
• Dumbbell Upright Rows
• Barbell Upright Rows
  

Triceps:

• Close Grip Bench Presses
• Decline Dumbbell Extensions
• Decline EZ Bar Extensions
• Incline Barbell Extensions
• Lying Barbell Extension Behind Head
• Lying Barbell Press To Chin
• Lying Dumbbell Extensions
• Lying Presses
• Lying Supinating Dumbbell Extensions
• Single Arm Pronated Dumbbell Extensions
• Single Arm Supinating Dumbbell Extensions
• Reverse Bench Presses
• Seated Single Arm Dumbbell Extensions
• Seated Two Arm Dumbbell Extensions
• Seated Overhead Barbell Extensions
• Seated Dumbbell Extensions
• Standing Single Arm Dumbbell Extensions
• Standing Two Arm Dumbbell Extensions
• Dumbbell Extensions
• Single Arm Dumbbell Extensions
• Overhead Barbell Extensions
• Two Arm Lying Dumbbell Extensions
• Dumbbell Kickbacks

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