18 Best Free Weight Exercises That Can Help Maximize Your Muscle Growth

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What are free weight exercises?

Free weight exercises use equipment not attached to a machine or a fixed track to help you build muscle mass or boost strength.

Free weight exercises require you to control the equipment throughout the entire movement while engaging various muscles to maintain balance and coordination.

Free weights are the most commonly used equipment in home gyms but are also available in commercial environments.

Commonly used free weights in strength training

The following free weights provide a versatile array of options for strength training, from compound lifts to functional movements, allowing you to target specific muscles, improve stability, and develop functional strength.

• Barbells
  Barbells are long bars designed for holding weights on each end. You can use them for squats, bench presses, deadlifts, and Olympic lifts.
• Dumbbells
  Dumbbells are handheld weights used individually or in pairs for exercises targeting different muscle groups.
• Kettlebells
  Similar to dumbbells but with a unique shape. They are ideal for dynamic movements like swings, snatches, and Turkish get-ups.
• Weight Plates or Bumper Plates
  Weight Plates or Bumper Plates are flat circular weights with a hole in the center. You can load weight plates on barbells or for specific plate-based exercises.
• Medicine Balls
  They are weighted balls used for various exercises, including throws, slams, twists, and core work.
• Sandbags
  Bags filled with sand or other materials. They provide an unstable load for functional strength training.
• Weighted Vests
  They are vests with pockets for adding weights. You can wear them during bodyweight exercises to increase resistance.
• Ankle/Wrist Weights
  They are straps with attached weights to add resistance to leg and arm exercises.
• Weighted Bars
  Weighted Bars are shorter, often padded bars with weights attached, used for exercises like body pump classes or lightweight lifting.
• Landmine Attachments
  A piece of equipment that holds one end of a barbell, allowing for rotational exercises and various core and upper body movements.
• Farmer’s Walk Handles
  They are handles with weights. You carry them in each hand for grip and full-body strength.
• Clubbells/Macebells
  Clubs or maces have uneven weight distribution. You use them for unconventional exercises to improve rotational strength and mobility.
• Power Bags
  They are heavy bags with handles. You can use them for functional strength and conditioning exercises.
• Sleds and Weighted Sleds
  Sleds are pushed or pulled for lower body strength and conditioning. Adding weights makes them more challenging.

Benefits of free weight exercises

Free weight exercises offer numerous benefits, making them essential components of a well-rounded strength training regimen.

Functional Strength

Free weight exercises mimic real-life movements, improving your ability to perform everyday tasks and sports activities efficiently.

Stabilization

Free weights use your body to stabilize the equipment throughout the entire movement.

The process engages smaller stabilizing muscles, helping to improve your balance and coordination.

Compound Movements

Many free weight exercises are compound movements.

That can lead to more efficient and effective workouts and allow you to target several muscles in a single exercise.

Versatility

Free weights are incredibly versatile. You can perform several exercises in one workout, helping you to target different muscles and movement patterns.

The versatility can help prevent boredom and allow progressive overload.

Core Engagement

Free weight exercises often require core engagement to maintain stability.

That can lead to improved core strength, helping to improve functional fitness.

Natural Range of Motion

Free weight exercises allow for a more natural range of motion.

That can help reduce the risk of muscle imbalances and joint issues.

Caloric Burn

Free weight exercises, especially compound movements, can burn a significant amount of calories due to the involvement of multiple muscle groups.

Convenience

You can do free weight exercises with minimal equipment, making them suitable for home workouts or when you have limited access to a gym.

Progressive Overload

Free weights make it easy to gradually increase the resistance, promoting progressive overload, a fundamental principle for muscle growth and strength development.

Time Efficiency

Many free weight exercises engage multiple muscles. Thus, you can achieve effective workouts in a shorter period.

Variation

Free weight exercises allow you to switch up your routine and target specific muscles from different angles.

Top free weight exercises that can help you target muscles in your upper and lower body

Recommended reps for all the free weight exercises

• Strength and Power
  Reps: 3-6 reps per set.
  Sets: 3-5 sets.
  Rest: 2-3 minutes between sets to allow for maximum recovery.
• Muscle Hypertrophy (Size)
  Reps: 8-12 reps per set.
  Sets: 3-5 sets.
  Rest: 60-90 seconds between sets.
• Muscular Endurance
  Reps: 15-20 reps per set
  Sets: 3-5 sets.
  Rest: 30-60 seconds between sets.
• General Fitness and Maintenance
  Reps: 8-12 reps per set
  Sets: 2-4 sets.
  Rest: 60-90 seconds between sets.

Barbell Bench Press

Target Muscles: chest, shoulders, triceps

The Barbell Bench Press is a staple in many strength training programs, and it is one of the best free weight exercises for assessing upper body strength.

Steps to follow

• Lie flat on a bench with your feet firmly planted on the floor. Your head, upper back, and hips should be in contact with the weight bench.
• Grasp the barbell with palms slightly wider than shoulder-width, with a firm, even grip.
• Unrack the barbell off the rack and align it over your chest, with your arms fully extended. The bar should be directly above your eyes.
• Lower the barbell in a controlled manner to your chest, keeping your elbows at a 45-degree angle from your torso. Maintain tension in your chest, and squeeze your shoulder blades together.
• Push the barbell back upward with force, driving through your chest, shoulders, and triceps. Keep your feet planted, and ensure your back remains in contact with the bench throughout the movement.
• Breathing: Inhale as you lower the barbell and exhale as you press it back up. Maintain steady, controlled breathing.
• Perform the desired number of repetitions as stated.

Dumbbell Flyes

Dumbbell flyes are some of the best isolation exercises for developing the “squeeze” in the chest, helping to enhance its shape and providing a stretch to the muscle fibers.

Target muscles: Chest

Steps to follow

• Lie flat on a bench with a dumbbell in each hand, palms facing each other. Your head, upper back, and hips should be in contact with the weight bench.
• Hold the dumbbells directly over your chest, with your arms fully extended but not locked out.
• Lower the dumbbells in a controlled manner, keeping a slight bend in your elbows. Open your arms wide, feeling a gentle stretch in your chest muscles. Your palms should still face each other.
• Pause briefly at the bottom of the movement, feeling the stretch in your chest. Focus on the contraction and the sensation in your pectoral muscles.
• Raise the dumbbells back to your starting position, keeping the same slight bend in your elbows. Imagine you’re hugging a large tree as you bring the weights together.
• Inhale as you lower the dumbbells, and exhale as you lift them back up. Maintain steady, controlled breathing throughout the exercise.
• Perform the desired number of repetitions as above.

Incline Dumbbell Press

The incline dumbbell press is a variation of the standard dumbbell press that targets the upper portion of the pectoralis major and engages the shoulders (anterior deltoids) to a greater extent. Adjusting the weight bench to an incline angle allows you to emphasize the upper part of the chest, leading to a well-rounded chest development.

Target muscles: upper chest, shoulders

Steps to follow

• Adjust an incline bench to about a 30-45 degree angle.
• Sit on the weight bench and carefully lie back, holding a dumbbell in each hand with your palms facing forward.
• Plant your feet firmly on the ground.
• With the dumbbells positioned above your shoulders and your elbows slightly bent, lift the weights off using your chest muscles.
• Lower the dumbbells in a controlled manner, keeping your elbows at around a 45-degree angle to your body.
• Keep lowering the dumbbells until you feel a stretch in your upper chest.
• Push the dumbbells back to your starting position, keeping your core engaged.
• Squeeze your chest muscles at the top of the movement.
• Inhale as you lower the dumbbells and exhale as you press them back up. Maintain steady, controlled breathing.
• Repeat as above

Barbell Rows

Barbell rows are one of the best free weight exercises for building the upper back muscles.

This exercise also engages the biceps, rear deltoids, and the muscles supporting the spine, making it an excellent choice for strengthening and developing the back.

Target muscles: Upper back, including the latissimus dorsi and rhomboids.

Steps to follow

• Stand with your feet at shoulder-width, knees slightly bent.
• Grasp a barbell with an overhand grip with your palms slightly wider than shoulder-width apart.
• Hinge at your hips, maintain a flat back and lean forward to about 45 degrees.
• Engage your core and maintain a slight bend in your knees.
• Retract your shoulder blades to pull the barbell towards your lower ribcage. Imagine squeezing a pencil between your shoulder blades as you lift the barbell towards your torso.
• Hold the top position briefly, focusing on squeezing your upper back muscles, then lower the barbell back down in a controlled manner.
• Inhale as you lower the barbell and exhale as you pull it up. Maintain steady, controlled breathing throughout the exercise.
• Perform the desired number of repetitions as above.

T-Bar Rows

You will usually perform T-bar rows with a T-bar row machine or a landmine attachment. The movement is one of the best free weight exercises for building a strong and well-developed back.

Target muscles: Upper back

Steps to follow

• Place one end of a barbell into a landmine attachment or secure it in a corner to create a pivot point.
• Load the opposite end of the barbell with weight plates.
• Use a v-grip handle and position the bar directly in the notch
• Straddle the barbell with your feet at shoulder-width and your knees slightly bent.
• Bend at the hips, keeping your back flat, and reach down to grasp the v-grip using an overhand grip.
• Straighten your back to stand up while holding the handles.
• Retract your shoulder blades to pull the barbell towards your lower ribcage. Keep your elbows close to your body as you lift the weight, and focus on squeezing your upper back muscles.
• Hold the top position briefly, emphasizing the contraction in your upper back, then lower the barbell in a controlled manner.
• Inhale as you lower the barbell and exhale as you pull it up. Maintain steady, controlled breathing throughout the exercise.
• Perform the desired number of repetitions as stated above.

Dumbbell Shoulder Press

The dumbbell shoulder press is a fundamental strength training exercise that targets the muscles of the shoulders, specifically the deltoids. They are some of the best free weight exercises that can help build shoulder strength, improve upper body development, and enhance the stability of the shoulder joints.

Target muscles: Shoulders

Steps to follow

• Sit on a bench with back support, holding a dumbbell in each hand at shoulder height. Your palms should face forward, and bend your elbows at a 90-degree angle.
• Press the dumbbells overhead by extending your arms while exhaling.
• Push the dumbbells upward until your arms are extended fully without locking out your elbows.
• Lower the dumbbells back to shoulder height in a controlled manner, inhaling in the process.
• Perform the desired number of repetitions as above.

Lateral Raises

Lateral raises are fantastic isolation exercises that target the lateral deltoids, the outer portion of the shoulder muscles.

They are some of the best free weight exercises that help develop broader shoulders and enhance shoulder aesthetics. You can use latera raises to build a well-rounded shoulder appearance.

Target muscles: Shoulders

Steps to follow

• Stand with a dumbbell in each hand, arms by your sides, and palms facing your body. Maintain a slight bend in your elbows.
• With your torso stationary, lift the dumbbells to the sides with a slight bend in your elbows.
• Continue raising the dumbbells until your arms are parallel to the floor.
• Maintain a slight bend in your elbows as you lift the dumbbells, focusing on using your lateral deltoids to perform the movement.
• Lower the dumbbells back to your starting position in a controlled manner while resisting gravity.
• Perform the desired number of repetitions as above according to your goals.

Arnold Press

The Arnold Press, named after the legendary bodybuilder and actor Arnold Schwarzenegger, is a
variation of the dumbbell shoulder press that includes a rotating motion, helping to target all three deltoid heads.

The Arnold press combines elements of a shoulder press and lateral raise, making it one of the best free weight exercises for shoulder development.

Steps to follow

• Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing your body. Bend your elbows at 90 degrees, similar to the starting position of a shoulder press.
• Press the dumbbells overhead while rotating your wrists. As you lift the weights, turn your palms to face forward.
• As you press the dumbbells overhead, rotate your wrists again so your palms face away from your body at the top of the movement.
• Lower the dumbbells back to shoulder height while rotating your wrists back to the starting position.
• Perform the desired number of repetitions as stated above while alternating the motion of the wrists with each repetition.

Dumbbell Bicep Curls

Dumbbell bicep curls are classic isolation exercises for targeting the biceps. This exercise is simple yet effective for building bicep strength and size, making it a staple in many arm-focused workouts.

Steps to follow

• Stand with a dumbbell in each hand, arms fully extended, and palms facing forward. Keep your feet at shoulder-width.
• Contracting your biceps and curl the dumbbells toward your shoulders while keeping your upper arms stationary. Exhale as you lift the weights.
• Hold the top position briefly while focusing on squeezing your bicep muscles.
• Lower the dumbbells in a controlled manner to your starting position, inhaling as you do so.
• Perform the desired number of repetitions according to your goals.

Hammer Curls

Hammer curls are similar to regular bicep curls but with a neutral grip. They are one of the best free weight exercises for targeting the brachialis and brachioradialis muscles.

Using a neutral or hammer grip engages the muscles, creating a well-rounded look to the upper arm and enhancing forearm development.

Target muscles: Biceps

Steps to follow

• Stand with a dumbbell in each hand, arms fully extended, and palms facing your body. Keep your feet shoulder-width apart for balance.
• Contract your biceps while keeping your upper arms stationary to curl the dumbbells toward your shoulders. But, unlike regular curls, your palms should face your body throughout the movement.
• Hold the top position briefly, focusing on squeezing your brachialis and brachioradialis muscles.
• Lower the dumbbells back in a controlled manner to your starting position, inhaling as you do so.
• Perform the desired number of repetitions as per the above-stated reps.

Preacher Curls

Preacher curls are isolation exercises that target the biceps while providing excellent focus and a unique angle for working on the peak of your biceps.

You will usually do preacher curls with a specialized preacher curl bench, which supports the upper arms, isolating the biceps and reducing momentum.

Target muscles: Biceps

Steps to follow

• Adjust the preacher curl bench so the pad aligns with your armpits when you sit on it. Grab an EZ-curl bar or a straight barbell with an underhand grip with arms slightly wider than shoulder-width apart.
• Rest your upper arms on the pad, with your chest against it.
• Start with your arms in full extension and allow the bar to hang straight down.
• Press your upper arms firmly against the pad and slowly curl the barbell toward your shoulders. Focus on contracting the biceps.
• Hold briefly and squeeze the muscles at the top of the movement.
• Lower the barbell back in a controlled manner, allowing your arms to fully extend.
• Perform the desired number of repetitions.

Dumbbell Tricep Extensions

Dumbbell tricep extensions, commonly known as skull crushers, are powerful isolation exercises for targeting the triceps. This exercise is excellent for building tricep strength and size, and it’s a staple in many arm-focused workouts.

Target muscles: Triceps

Steps to follow

To perform the free weight exercises

• Lie flat on a bench, holding a dumbbell in each hand, arms fully extended, and palms facing each other.
• Position the dumbbells directly above your shoulders with a slight bend in your elbows. Keep your feet firmly planted on the floor.
• Bend your elbows to lower the dumbbells toward your forehead while keeping your upper arms stationary with your elbows pointed toward the ceiling.
• Press the dumbbells back up to the starting position by extending your elbows and contracting your triceps. Exhale as you lift the weights.
• Hold the top position briefly while focusing on squeezing your tricep muscles.
• Lower the dumbbells back in a controlled manner to your starting position, inhaling as you do so.
• Perform the desired number of repetitions as per your goals.

Close-Grip Bench Press

The close-grip bench press involves using a narrower grip than the traditional bench press, which places more emphasis on the triceps, making it one of the most effective free weight exercises for building tricep strength and size.

Target muscles: Triceps

Steps to follow

• Lie flat on a bench.
• Grasp the barbell, ensuring your grip is narrower than shoulder-width. Your palms should face forward, and your elbows directly below your wrists.
• Lift the barbell off the rack. Align it over your chest with your arms fully extended. Ensure the bar is directly above your eyes.
• Lower the barbell in a controlled manner to your chest while keeping your elbows tucked close to your body.
• Push the barbell upward with force, driving through your triceps, chest, and shoulders. Keep your elbows tucked and maintain tension in your triceps.
• Inhale as you lower the barbell and exhale as you press it back up. Maintain steady, controlled breathing.

Barbell Squats

Barbell squats are one of the most effective free weight exercises for building lower body strength and muscle development.

Target muscles: Quadriceps, hamstrings, and glutes, and also engages the core, lower back, and other stabilizing muscles.

Steps to follow

• Setup: Stand with your feet slightly wider than shoulder-width apart.
• Lift the barbell off the squat rack and position it on your upper traps or the muscular area on the back of your shoulders by lifting it off a squat rack. Keep your arms wider than shoulder width and your palms facing forward.
• Step back and place your feet firmly on the floor. Your toes should slightly point outward, and the bar should rest on your upper traps.
• Bend at your hips and knees as if you’re sitting back in an imaginary chair. Keep your chest up, engage your core, and maintain a neutral spine. Your knees should track in line with your toes.
• Lower your body until your thighs are parallel to the floor or lower if your flexibility allows.
• Push through your heels, extend your hips and knees, and return to your starting position. Keep your core tight throughout the lift.

Bulgarian Split Squats

Bulgarian split squats are excellent unilateral free weight exercises for building lower body strength, improving balance, and addressing muscular imbalances between the legs.

Target muscles: Quads, glutes

Steps to follow

• Stand facing away from a bench or step, holding a dumbbell in each arm
• Place the top of one foot firmly on the bench and the other a step or two in front of the weight bench.
• Keep your torso upright, shoulders back, and core engaged. Your front leg is your working leg, and your rear leg is for support.
• Bend your front knee to lower your body while keeping the rear leg stationary.
• Continue lowering until your front thigh is approximately parallel to the floor, or go as low as your flexibility allows.
• Push through your front heel to return to your starting position as you extend your front leg. Keep your core engaged throughout the lift.
• Repeat

Conventional Deadlifts

Deadlifts are classic free weight exercises that target the lower back, hamstrings, and glutes. The movement also engages the entire posterior chain, including the traps, lats, and grip muscles.

Conventional deadlifts are some of the best strength training exercises for enhancing muscle development and functional fitness.

Target muscles: hamstrings, glutes,

Steps to follow

• Stand with your feet at shoulder-width and the barbell on the floor. The barbell should be over the middle of your feet, with your toes pointing slightly outward.
• Bend at your hips and knees to grasp the barbell with a grip that’s just outside your knees. Keep your back flat and your chest up. Your grip on the barbell can be double overhand or mixed with one palm facing forward and the other facing backward.
• Engage your core, tighten your lats, and push through your heels to lift the barbell, fully extending your hips and knees. Keep the barbell close to your body as you lift.
• Stand tall, holding the bar close to your body, with your shoulders back, hips forward, and your body in a straight line.
• Hinge at your hips and bend your knees to lower the barbell back to the floor, ensuring you maintain a neutral spine.
• Perform the desired number of repetitions based on your goals.

Hip Thrusts (with a barbell or dumbbell on your hips)

Hip thrusts are highly effective lower-body free weight exercises that target the glutes, making them a popular choice for building glute strength and enhancing overall lower-body development. Adding a barbell or dumbbell on your hips provides additional resistance, increasing the intensity of the exercise.

Target muscles: Glutes

Steps to follow

• Sit on the floor with your upper back against a bench.
• Bend your knees and plant your feet flat on the floor.
• Place a barbell or dumbbell on your hips, across your pelvis, just above your pubic bone. Roll the barbell or dumbbell towards you to ensure it is secure.
• Position your feet at hip-width, toes pointing forward, and your heels at a comfortable distance from your glutes. Your upper back should be on the bench, creating a stable base for the movement.
• Push through your heels and drive your hips upward.
• Squeeze your glutes at the top of the movement to create a straight line from your shoulders to your knees. Your upper back should remain on the bench and keep you in a neutral position.
• Lower your hips back down, but don’t let your glutes touch the floor. Keep the tension on the muscles throughout the set.
• Repeat.

Russian Twists (holding a dumbbell or a medicine ball)

Russian twists are excellent core-strengthening free weight exercises that engage the obliques, hip flexors, and lower back. Adding a dumbbell or a medicine ball increases the resistance, making the exercise more challenging and effective for building core stability and rotational strength.

Target muscles: Obliques and core muscles

Steps to follow

• Sit on the floor.
• Bend your knees and plant your feet flat on the floor.
• Hold a dumbbell or a medicine ball with both hands and bring it close to your chest.
• Lean back slightly and engage your core muscles. Keep your back straight and maintain a neutral spine.
• Lift your feet slightly off the floor to create a “V” shape with your torso and thighs.
• Holding the weight close to your chest, twist your torso to the right and bring the weight beside your right hip. Keep your core engaged as you rotate.
• Bring the weight back to the center, just below your chest.
• Next, rotate your torso to the left and bring the weight to the side of your left hip. That completes one repetition.
• Continue alternating sides for the desired number of reps.

Weighted Planks

The weighted plank is an excellent variation of the standard plank exercise that adds extra resistance to the core muscles to make the exercise more challenging and effective for building core strength, stability, and endurance. Adding weight allows you to target the muscles even more intensely.

Steps to follow

• Get into a plank position.
• Place a weight plate or a sandbag on your upper back, between your shoulder blades. You can also use a weighted vest or have a partner place weight on your back.
• Keep your body in a straight line from your head to your heels. Engage your core muscles, and make sure your hips don’t sag or lift too high.
• Maintain this position with the added weight on your upper back. Focus on keeping your core tight and keep your breathing steady.
• Hold the weighted plank for the desired time, such as 30 seconds to 1 minute, depending on your fitness level.
• Carefully lower your body to the floor and remove the weight from your back.

Free Weights or Machines?

Both free weights and machines have advantages and are valuable tools in strength training, but they offer different benefits.

Free Weights

• Functional Strength
  Free weights mimic real-life movements much better, engaging stabilization muscles and promoting functional strength.
  That is essential for activities outside the gym.
• Versatility
  Several exercises are possible with free weights. That allows you to target multiple muscles and movement patterns.
• Core Engagement
  Many free weight exercises require core stabilization, leading to improved core strength.
• Natural Range of Motion
  Free weights allow for a more natural and unrestricted range of motion.
  That can help reduce the risk of muscle imbalances and joint issues.
• Compound Movements
  Many effective compound movements are best done with free weights, helping you to target multiple muscles simultaneously.

Machines

• Isolation
  Machines are great for isolating specific muscles. That makes them a good choice for bodybuilders who want to focus on hypertrophy or for rehabilitation where targeting a particular muscle is vital.
• Safety
  Machines can provide a safer training environment, especially for beginners, as they guide the movement and reduce the risk of using incorrect form.
• Ease of Use
  Machines are generally easier to use.
  That can benefit individuals new to strength training or those with certain physical limitations.
• Less Stabilization
  Machines don’t require as much stabilization as free weights. That is an advantage for some exercises or exercisers with balance issues.
• Plate-Loaded Machines
  Some machines allow for variable resistance by adding plates, offering more versatility and the ability to adjust resistance incrementally.

The choice between free weights and machines depends on your fitness goals, experience level, and needs.

A comprehensive fitness program might include a combination of both.

Free weight exercises could be the best for functional strength and muscle development. Machines can be a valuable addition for specific isolation work or when safety is a concern.

Final words from LiveLIfe

Free weight exercises hold the key to unlocking your muscle growth potential. Each exercise targets specific muscle groups, helping to promote balanced development and functional strength.

Mastering these free weight exercises will allow you to build muscle and strength while laying the foundation of good health, confidence, and vitality.

Keep pushing, lifting, and growing with these free weight exercises, because the path to a stronger, more muscular you is within your grasp.