Free Weights exercises
199 exercises that use the Free Weights.
Assisted Weighted Push-up
The Assisted Weighted Push-up enhances your standard push-up by adding resistance while providing support. This exerc…
Bottle Hammer Curl
The Bottle Hammer Curl targets the biceps and forearms. This exercise is performed using a bottle as a weight.Stand w…
Bottle Weighted Alternate Biceps Curl
Perform the Bottle Weighted Alternate Biceps Curl to strengthen your biceps and improve arm definition.Stand with you…
Bottle Weighted Alternate Front Raise
Stand with a bottle in each hand at your sides. Keep your feet shoulder-width apart and engage your core.Raise one bo…
Bottle Weighted Alternate Hammer Curl
Perform the Bottle Weighted Alternate Hammer Curl to target your biceps and forearms.Stand with your feet shoulder-wi…
Bottle Weighted Armpit Row
The Bottle Weighted Armpit Row targets your upper back and biceps while improving your posture.Stand with your feet s…
Bottle Weighted Bent Over Reverse Fly
Perform the Bottle Weighted Bent Over Reverse Fly to target your rear deltoids and upper back. This exercise improves…
Bottle Weighted Bent Over Row
Perform the Bottle Weighted Bent Over Row to strengthen your upper back and improve posture.Stand with feet shoulder-…
Bottle Weighted Concentration Curl
Stand with your feet shoulder-width apart, holding a bottle in one hand. Keep your elbow close to your body.Engage yo…
Bottle Weighted Deadlift
The Bottle Weighted Deadlift targets your posterior chain, including the hamstrings, glutes, and lower back. This exe…
Bottle Weighted Forward Lunge
Perform a forward lunge while holding a bottle for added resistance.Stand upright with your feet hip-width apart, hol…
Bottle Weighted Frog Crunch
Perform the Bottle Weighted Frog Crunch to engage your core effectively.Lie on your back with your knees bent and fee…
Bottle Weighted Front Raise
Perform the Bottle Weighted Front Raise to strengthen your shoulders and improve upper body stability.Stand with your…
Bottle Weighted Front Squat
The Bottle Weighted Front Squat targets your quadriceps, glutes, and core stability. This exercise enhances lower bod…
Bottle Weighted Glute Bridge
Perform the Bottle Weighted Glute Bridge to strengthen your glutes and hamstrings.Lie on your back with your knees be…
Bottle Weighted Gorilla Row
The Bottle Weighted Gorilla Row targets your back, shoulders, and arms while improving your grip strength.Stand with …
Bottle Weighted Halo
The Bottle Weighted Halo is a dynamic exercise that engages your core and shoulders while improving mobility.Stand wi…
Bottle Weighted Kickback
Perform the Bottle Weighted Kickback to strengthen your triceps and improve upper body stability.Stand with feet shou…
Bottle Weighted Kneeling Squat
Perform a kneeling squat while holding a weighted bottle for added resistance.Kneel on a soft surface with your knees…
Bottle Weighted Lateral Raise
Stand with your feet shoulder-width apart, holding a bottle in each hand at your sides.Raise your arms out to the sid…
Bottle Weighted Lying Chest Press
Lie on your back on a flat surface with a bottle in each hand, arms extended above your chest.Lower the bottles towar…
Bottle Weighted Overhead Crunch
Perform the Bottle Weighted Overhead Crunch to strengthen your core muscles.Lie on your back with your knees bent and…
Bottle Weighted Overhead Triceps Extension
Perform the Bottle Weighted Overhead Triceps Extension to strengthen your triceps.Stand or sit with a bottle in both …
Bottle Weighted Pullover
The Bottle Weighted Pullover targets your upper body and core strength.Lie on your back on a flat surface, holding a …
Bottle Weighted Rear Lunge
The Bottle Weighted Rear Lunge targets your glutes, hamstrings, and quadriceps while improving balance and coordinati…
Bottle Weighted Reverse Curl
Perform the Bottle Weighted Reverse Curl to target your forearms and biceps. This exercise enhances grip strength and…
Bottle Weighted Reverse Grip Concentration Curl
Perform the Bottle Weighted Reverse Grip Concentration Curl to target your biceps with a focus on the brachialis musc…
Bottle Weighted Romanian Deadlift
The Bottle Weighted Romanian Deadlift targets the hamstrings, glutes, and lower back. This exercise improves strength…
Bottle Weighted Russian Twist
Perform the Bottle Weighted Russian Twist to engage your core and improve rotational strength.Sit on the floor with y…
Bottle Weighted Shoulder Press
The Bottle Weighted Shoulder Press targets your shoulder muscles while improving stability and strength.Stand with yo…
Bottle Weighted Side Bend
The Bottle Weighted Side Bend targets the obliques and helps improve core stability.Stand with your feet shoulder-wid…
Bottle Weighted Single Leg Romanian Deadlift
Perform the Bottle Weighted Single Leg Romanian Deadlift to enhance balance and strengthen your posterior chain.Stand…
Bottle Weighted Split Squat
The Bottle Weighted Split Squat targets your legs and glutes while improving balance and stability.Stand with your fe…
Bottle Weighted Squatting Alternate Waves
Perform a squat while holding a bottle in each hand. Alternate the movement by raising one bottle overhead as you squ…
Bottle Weighted Straight Legs Deadlift
The Bottle Weighted Straight Legs Deadlift targets the hamstrings, glutes, and lower back. This exercise improves str…
Bottle Weighted Sumo Squat
Perform a sumo squat while holding a bottle for added resistance. Stand with your feet wider than shoulder-width apar…
Bottle Weighted Svend Press
The Bottle Weighted Svend Press targets your shoulders and chest while improving stability and strength.Stand with yo…
Bottle Weighted Swing
The Bottle Weighted Swing is a dynamic exercise that targets your core and lower body muscles while improving your co…
Bottle Weighted Two Arms Kickback
Perform the Bottle Weighted Two Arms Kickback to strengthen your triceps and improve upper body stability.Stand with …
Bottle Weighted Upright Row
The Bottle Weighted Upright Row targets your shoulders and upper back. This exercise helps improve muscle strength an…
Hand Spring Wrist Curl
The Hand Spring Wrist Curl strengthens the forearm muscles and improves grip strength. This exercise is performed usi…
Kettlebell Weighted Russian Twist
Perform the Kettlebell Weighted Russian Twist to engage your core and improve rotational strength.Sit on the floor wi…
Lying Biceps Curl with Towel
Perform the lying biceps curl with a towel to strengthen your biceps.Lie on your back on a flat surface, holding a to…
Otis Up
Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head. In one fluid mo…
Plate Hyperextension
Perform the Plate Hyperextension to strengthen your lower back and glutes.Lie face down on a hyperextension bench wit…
Plate Pinch
The Plate Pinch is an effective grip strength exercise that targets your forearms and hands.To perform the exercise:S…
Resistance Band Weighted Standing Pronation Twist Curl (Arm Wrestler)
Stand with your feet shoulder-width apart, holding a resistance band with both hands. Keep your elbows close to your …
Standing Plate Presses
Stand with your feet shoulder-width apart, holding a weight plate at chest level with both hands.Engage your core and…
StrongMan Atlas Stones
The StrongMan Atlas Stones exercise involves lifting and placing heavy stones onto platforms of varying heights. This…
StrongMan Car Flip
The StrongMan Car Flip is a full-body strength exercise that challenges your power and coordination.Stand with your f…