Whether you’re using free weights or machines or just your own body weight. If you want to accomplish your fitness goal faster you have to give your best in the gym or wherever you train. Using free weights exercises in your overall workout routine help you, if you:
- aspire to lose weight
- desire to build muscles
- want to increase strength and power
- want to improve mobility or
- just want to maintain your overall physique.
In this article, I’ve shared everything about the free weight workouts, such as;
- Definition of free weight workout
- A list of free weight exercises,
- Benefits & disadvantage of free weight exercises
- Free weight vs Machines Workout
First of all, What is free weight training?
In general definnition, free weight workouts are to be perform without the assistance of resistance machine. It means one has to lift the weight on his own without any help of gym equipment. Weights used in free weights workout are barbell or dumbbell and it is not attached to any gym machine or equipment. So free weights workout allow a greater range of motion across many exercises.
Equipment needed in Free weights workout:
Barbell, Dumbbell, Kettlebell, bench etc.
Types of Free weight Workouts:
Here we take a look at the list of free weights workout for chest, free weights leg workout, free weight exercises for shoulder; free weights arms workout and free weights back workout.
Free weight exercises for chest
1. Flat Dumbbell Chest press
Pic source: Everkinetic / CC BY-SA (Edited)
How to FLAT DUMBBELL CHEST PRESS
Step-1: Lay down on your back on a flat bench with holding a pair of dumbbells in your hands with an overhand grip, palms facing forward. Keep the dumbbells to the sides of your chest at chest height.
Step 2: Press the dumbbells up toward the ceiling until your arms being fully extended and hold for a moment and then return to the starting position. That’s one complete rep! Recommended: 8 reps x 3 Sets
2. Dumbbell Squeeze Press
How to DUMBBELL SQUEEZE PRESS
Step-1: Lay down on a flat bench with holding a dumbbell in each hand with a neutral grip, palms facing each other. Hold the dumbbells above your chest. That’s the starting position.
Step 2: Now brace your core and raise the dumbbells up until your arms are straight. Squeeze your chest at the top and then lower the dumbbell back to the starting position. That’s one complete rep! Recommended: 8 reps x 3 Sets. Try focusing on the chest throughout the movement.
3. Incline dumbbell Chest press
Pic source: Everkinetic / CC BY-SA (Edited)
How to INCLINE DUMBBELL CHEST PRESS
Step-1: Lie back on a bench set to a 45-degree angle, holding a pair of dumbbells in your hands, palms facing away from you.
Step 2: Raise the dumbbells toward the ceiling until your arms being fully extended and hold for a moment and then return to the starting position. That’s one complete rep! Recommended: 8 reps x 3 Sets
4. Flat Dumbbell fly
Pic source: Everkinetic / CC BY-SA (Edited)
How To Do The FLAT DUMBBELL FLY
Step 1: Lie down on your back on the bench and grab one dumbbell in each hand according to your lifting capacity. Keep your arms extended out to the sides and elbows just slightly bend.
Step 2: Raise the dumbbells until they are side by side on top of your chest and slowly come back to the initial position after a few seconds pause. That’s one complete rep! Recommended: 8 reps x 3 Sets
Also Read: The Top 6 Dumbbell Quad Exercises Of All Time
5. Incline dumbbell fly
How to INCLINE DUMBBELL FLY
Step-1: Lay down on an incline bench holding a dumbbell in each hand above your face, with your palms facing each other and your shoulders slightly bent.
Step 2: Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. That’s one complete rep! Recommended: 6 reps x 3 Sets. It is same as flat dumbbell fly but with inclined bench.
6. Straight-Arm Dumbbell Pullover
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How to STRAIGHT-ARM DUMBBELL PULLOVER
Step-1: Lay down on one end of the bench on your back and holding a dumbbell with your hands above your chest, arms extended.
Step 2: Raise the dumbbell straight up toward the ceiling until your elbows are fully extended and lower it back after a short pause. That’s one complete rep! Recommended: 6 reps x 3 Sets. Squeeze your chest during the movement.
7. Decline dumbbell Bench Press
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HOW TO DECLINE DUMBBELL BENCH PRESS
Step-1: Lie down on your back on a decline bench and grab a pair of dumbbells at chest level at your sides, palms facing forward.
Step 2: Press the dumbbells toward the ceiling until your arms being fully extended and hold for a moment and then lower the dumbbell back to the starting point. That’s one complete rep! Recommended: 6 reps x 3 Sets. Squeeze your chest during the movement.
Free weights legs exercises
1. Dumbbell Lunges
HOW TO DUMBBELL LUNGES
Step-1: Stand upright with your feet about shoulder-width apart, holding a pair of dumbbells at your sides with arms fully extended.
Step 2: To start the second step, take a long step forward with one of your legs by bending both knees at 90-degrees. Your front thigh should be parallel to the floor. Hold for a couple of seconds and repeat with the opposite leg. That’s one complete rep! Recommended: 6 reps x 3 Sets.
2. Barbell Squats
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HOW TO BARBELL SQUATS
Step-1: Grab a barbell with an overhand grip about shoulder-width apart and hold it on the back of your shoulder.
Step 2: Brace your core, inhale and slowly lower the weight by bending forward at the knees and allowing your hips to bend back as if you are sitting down (squatting). Start lowering your body until your thighs are being parallel to the floor and hold for a moment then get back to the starting position. That’s one complete rep! Recommended: 15 reps x 3 Sets.
3. Dumbbell Romanian Dead-lift
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HOW TO DUMBBELL ROMANIAN DEAD-LIFT
Step-1: Stand straight with your feet hip-width apart; Holding one dumbbell in each hand in front of your thighs.
Step 2: Push your hips back, lower the weight, your arms should hang below your shoulder and hold for a couple of seconds and thrust your hips forward to return the initial position. That’s one complete rep! Recommended: 15 reps x 3 Sets.
4. Dumbbell Sumo Squats
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HOW TO DUMBBELL SUMO SQUATS
Step-1: Stand with your feet, your feet about wider than shoulder-width apart and turn your feet slightly out to sides. Externally rotating your hips and Hold a dumbbell between your legs.
Step 2: Keep your back straight, lower yourself slowly by bending at the knees; and hips as if you are sitting down (squatting). Lower yourself until your quads are parallel to the floor.
Step 3: Hold for a second and return to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel. Recommended: 10 reps x 3 Sets.
5. Barbell Deadlift
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HOW TO BARBELL DEADLIFT
Step-1: Stand in front of a loaded barbell with your feet shoulder-width apart under the bar. Grab the barbell with a shoulder-width overhand grip and bend your knees as you sit back with your hips. Your arms should be fully extended and hold the bar with your back straight.
Step 2: Lift by exhaling and pushing upwards with your heels to extend your hips and knees and stand straight up. When you are nearly standing, pull your shoulder blades together and drive your hips forward into the bar. Recommended: 5 reps x 3 Sets.
6. Standing dumbbell toe raise:
HOW TO STANDING DUMBBELL TOE RAISE
Step-1: Stand straight and grab one dumbbell in each hand and make some gaps between your feet.
Step 2: Raise your toes off to the ground and return to the initial position after a short pause. That’s one complete rep! Recommended: 15 reps x 3 Sets.
7. Standing Barbell Calf raise
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HOW TO STANDING BARBELL CALF RAISE
Step-1: Stand straight on the calf block, holding a barbell on back of your shoulder. Your feet balls should be on the block.
Step 2: Start raising your heels slowly off the block and then lower them back to the beginning position. Stretch your calf when you reach the top. That’s one complete rep! Recommended: 15 reps x 3 Sets.
Free weights shoulder Workout
1.Seated Barbell military shoulder press
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HOW TO SEATED BARBELL MILITARY SHOULDER PRESS
Step-1: Sit down on the bench, your back should be straight and your hands next to your shoulder. Raise the barbell over your head, until your arms being fully extended.
Step 2: Hold the barbell for a second at the top and then lower it back to your front shoulders. keep your back straight and focus on the shoulder throughout the movement.
2. Dumbbell Overhead shoulder press
HOW TO DUMBBELL OVERHEAD SHOULDER PRESS
Step-1: Stand up and hold one dumbbell in each hand, a little bit wider to your shoulder width.
Step 2: Raise the dumbbells straight up to the ceiling and lower them back after a short pause and use only your hand’s power to raise up.
3. Front Raise
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HOW TO FRONT RAISE
Step-1: Stand straight hip-width apart, holding a dumbbell in each hand in front of your thigh, palms your thighs.
Step 2: Raise the dumbbell one after other weights upward, inhaling, with arms out in front and palms facing down and lower them back down after a short pause.
4. Side lateral raise
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HOW TO SIDE LATERAL RAISE
Step-1: Stand straight hip-width apart, holding a dumbbell in each hand, palms facing your body. keep your arms extended at your sides. That’s starting position.
Step 2: Raise the dumbbells at your sides until they reached shoulder height. Hold for a second and then slowly lower the dumbbell back to the beginning. That’s one rep! Do as many as reps possible.
5. Dumbbell Push Press
HOW TO DUMBBELL PUSH PRESS
step 1: Stand up and hold the dumbbell in both of your hands above the shoulders and bend your knees a little bit.
Step 2: push your hands straight up against your head and get back to the initial positions and repeat it smoothly.
6. Shoulder shrug
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HOW TO SHOULDER SHRUG
Step 1: Stand up grab dumbbell in each hand in front of your thighs.
Step 2: Raise both dumbbells with raising your shoulders and keep hold for a couple of seconds and then return to your initial positions.
7. Bent-Over Dumbbell Lateral Raise
HOW TO BENT-OVER DUMBBELL LATERAL RAISE
Step 1: Grab a dumbbell in each hand, keeping your chest up, your back flat, your knees slightly bent.
Step 2: To start the second step, raise the dumbbells out to the sides, until your arms are up at the shoulder level. Then Slowly lower the weight back to the starting position after a short pause.
8. Standing Barbell Shrugs
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HOW TO STANDING BARBELL SHRUGS
Step 1: Stand with your feet about shoulder-width apart, holding a barbell at the hip level with an overhand grip, palms facing your body.
Step 2: Shrug the barbell using your shoulders power, squeeze for about couple of seconds and return to the starting position. Try using shoulder blades and keep the movements restricted only to your shoulders during the lift.
Free Weights Exercises For Back
1. One Arm Dumbbell Rowing
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HOW TO ONE ARM DUMBBELL ROWING
Step 1: Stand to the right of your weight bench, holding a dumbbell in your right hand with an overhand grip, your palm facing your body.
Step 2: Place your one leg on the bench and another leg on the floor. Grab a dumbbell with your one of your hand, and keep another hand on the corner of the bench in a way that your chest is parallel to the floor.
Step 3: Start rowing the dumbbell at your sides until your arm reaches up to your chest. Hold for a second then slowly lower the dumbbell back to the beginning position. That’s one rep! Do as many as reps you can. Create tension on your shoulder and back muscles during the lift.
2. Reverse Barbell Bent Over
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HOW TO REVERSE BARBELL BENT OVER
Step 1: Grab the bar with an underhand grip at about shoulder-width apart. Keep your spine as straight as possible, bend your hips back and slightly lean forward by lowering your torso about 45-degree.
Step 2: Lift the barbell up until it touches your belly, hold for a couple of seconds and then slowly return to the beginning position. That’s one rep! Do as many as reps possible.
3. Deadlift
HOW TO DEADLIFT
Step 1: Stand straight about hip-width apart and externally rotate your hips back and lower yourself with maintaining your back straight.
Step 2: Inhale, brace your core and lift the barbell with an overhand grip. Hold for a second or two and Exhale and then return to the starting position. Do as many as reps possible.
4.Incline Dumbbell Row
how to INCLINE DUMBBELL ROW
Step 1: Lay down on an incline bench on your chest(bench at 30 to 45-degree incline), Holding a pair of dumbbells. Keep your arms extended below you.
Step 2: Raise the dumbbells to your sides and draw your shoulder blades back and together. Then return to the initial position after a short pause.
5. Barbell bent over
Pic source: Everkinetic / CC BY-SA (Edited)
how to BARBELL BENT OVER
Step 1: Stand with your legs about shoulder-width apart and slightly bent, grasp the barbell with an overhand grip.
Step 2: Lift the barbell up until it touches your belly, hold for a couple of seconds and then slowly return to the beginning position. That’s one rep! Do as many as reps possible. Try using a belt because it prevents unwanted injuries and reduces the chances of getting pain.
Free Weights Biceps Workout
1. Standing Barbell biceps curl: (Wide)
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HOW TO STANDING BARBELL BICEPS CURL
Step 1: Grab the barbell with an underhand grip about shoulder-width apart. Palms facing upward.
Step 2: Start curling the bar as high as you can. Squeeze your biceps when you reach the top, then lower the weight back to the beginning position. That’s one complete rep! Recommended: 15 reps x 3 Sets. You can also do with a short grip by following the same process.
2. EZ bar biceps curl
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HOW TO EZ BAR BICEPS CURL
Step 1: Grab the EZ bar with an underhand grip about shoulder-width apart. Palms facing upward.
Step 2: Squeeze your core and Start curling the weight as high as you can; focus on your biceps to curl the bar up to the shoulder height. Squeeze your biceps when you reach the top, then slowly return to the initial position. That’s one rep! Do as many as reps you can.
3. Alternate Biceps Curl
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HOW TO ALTERNATE BICEPS CURL
Step 1: Grab a pair of a dumbbell with an underhand grip about shoulder-width apart. Your palms should be facing your side thighs.
Step 2: Curl the dumbells until alternatively until they reached shoulder height. That’s one rep! Do as many as reps you can.
4. Barbell Preacher Curl
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HOW TO BARBELL PREACHER CURL
Step 1: Sit on the preacher bench in a way that your armpits firmly fit on the bench. Hold the EZ bar with an underhand grip, slightly shorter than shoulder-width apart. Keep your both feet firmly on the ground
Step 2:Start curling the bar as high as possible. Pause for a moment and then return to the initial position. Squeeze your biceps during the curling. Do as many as reps you can.
5. Hammer Curls
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HOW TO HAMMER CURLS
Step 1: Hold a dumbbell in each hand with a neutral grip at your sides with arms fully extended. That will be your starting position.
Step 2: Start raising the dumbbells by curling your elbows and hold for a second when you reach the top, then lower the dumbbell back to the beginning. Try not to move your body during the movement.
6. Seated Biceps Curls
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HOW TO SEATED BICEPS CURLS
Step 1: Sit down on a bench and grab one dumbbell in each hand, down to the side of your body. That’s starting position.
Step 2: Start raising the dumbbells as high as possible, hold for a second when you reach the top and then slowly lower the dumbbell back to the beginning. That’s one rep! Do as many as reps possible. Keep your body still during the curling.
7. Concentration curls
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HOW TO CONCENTRATION CURLS
Step 1: Sit on the corner of the bench or chair, holding a dumbbell in your right hand, your right elbow should be rested on the inner thigh of your right leg. Keep your left hand on your left upper thigh.
Step 2: Curl the dumbbell as close as to the shoulder height. Squeeze your bicep when you reach the top then slowly lower it down back to the beginning. That’s will be one complete rep for one arm! Do as many reps as you can with you both arms.
Free Weight Triceps Workout
1. EZ bar lying triceps extension:
Pic source: Everkinetic / CC BY-SA (Edited)
HOW TO EZ BAR LYING TRICEPS EXTENSION:
Step 1: Lie on the bench and grab the EZ bar with your hands at about hip-width apart. Your upper arms should be facing towards the ceiling and make a 90-degree angle with your arms. Hold the bar just above your forehead by bending your elbows. That’s starting position.
Step 2: Raise the bar until your arms are fully extended and then return to the initial position and repeat the same. That’s one rep. Try as many as reps you can.
2. Barbell Incline Triceps Extension
Pic source: Everkinetic / CC BY-SA (Edited)
HOW TO BARBELL INCLINE TRICEPS EXTENSION
Step 1: Lie on your back on an incline bench about 45-degree and hold a straight bar or EZ bar with an overhand grip over your head. Hold the bar with your hands about shorter than shoulder-width.
Step 2: Lower your arms in a slight arc so your forearms are touching your biceps. Pause for a moment then slowly return to the starting position by extending your arms and pressing the weight above your head.
3. Standing Overhead Triceps Extension
Pic source: Everkinetic / CC BY-SA (Edited)
HOW TO STANDING OVERHEAD TRICEPS EXTENSION
Step 1: Stand straight with your feet about shoulder-width apart; keep your back straight and brace the core. Hold the bar behind your head by bending your elbows. That’s the starting position.
Step 2: Raise the bar over your head until your arms being fully extended. Hold for a second and slowly lower the bar behind your head to return the starting position. That’s one rep! Do as many as reps possible.
4. Close Grip Barbell Bench Press
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HOW TO CLOSE GRIP BARBELL BENCH PRESS
Step 1: Lay down on your back on a flat bench and holding a barbell with an overhand grip just over your chest. Your hands about slightly shorter than shoulder-width. That’s the starting position.
Step 2: Raise the bar above your chest until your arms being fully extended. Hold for a second and slowly lower the bar to the starting position. That’s one rep! Do as many as reps you can.
ALSO READ: GYM WORKOUT ROUTINE FOR BEGINNERS
5. Triceps Kickback
Pic source: Everkinetic / CC BY-SA (Edited)
HOW TO TRICEPS KICKBACK
Step 1: Stand to the right of your weight bench, holding a dumbbell in your right hand with an overhand grip, your palm facing your body. Keep your elbow locked and hanged at your side. That’s your starting position.
Step 2: Bend your right arm so that your biceps and triceps are parallel to the bench and your forearms are perpendicular. With a controlled motion, kick the dumbbell back and fully extend your arm so that it is parallel to the bench.
6. Dumbbell overhead triceps extension
HOW TO DUMBBELL OVERHEAD TRICEPS EXTENSION
Step 1: Sit on a bench or stand with your feet and grab a dumbbell with both hands with a palms-up grip and raise the dumbbell over your head until your arms being fully extended. that’s your starting position.
Step 2: Lower the dumbbell in an arc from above your head to behind your back. Push the weight with your triceps and extend your arms back to the starting position. That’s one complete rep! Do as many as reps you can.
7. One-arm triceps extension
Pic source: Everkinetic / CC BY-SA (Edited)
HOW TO ONE-ARM TRICEPS EXTENSION
Step 1: Stand straight with your feet about shoulder-width apart; holding a dumbbell in any of your hand and place it behind your neck with your elbow bent and locked.
Step 2: Raise the dumbbell up toward the ceiling until your arm is straight. Try pressing with your triceps and keeping your elbow in a fixed position. Hold for a moment and then return to the initial position. That’s one rep! Do as many as reps you can.
Note: Do not be hasty while exercising. Do it smoothly and focus on your targeted body part.
Benefits of free weights exercises
Here we take a look at the benefits of Free weights exercises that will amaze you
1. One of the major benefits of free weights exercises is that it allows a complete range of motion. It means you can push, pull and raise the dumbbells in a position you want. You can lift dumbbells or barbells as you want.
2. Free weights engage many muscles at a time to control your movements. They allow you to perform the movements you want and help you target the specific muscles deeply.
3. Free weights are adaptable and efficient. You can do many exercises with just dumbbells and barbells. Free weights workouts can be done at home, gym, and other places.
4. Free weights exercises reduce the risk of injuries caused because of the muscles imbalanced. free weights workouts improve your balance, grip and flexibility. It also helps you achieve your fitness goal faster.
5. Free weights require more effort while exercising. Because while doing free workouts many muscles work together to control the movement.
6. You don’t need many gym items. There are many free weights dumbbell exercises that you can perform in the gym or even at home. So it also becomes less expensive and more effective exercise.
7. Free weights workouts are fun and interesting because you can try different moves, modified the existing workouts and many more.
8. Free weights exercises make your muscles more flexible compared to the resistance machines workouts.
9. Some free weights workout burn more calories like dumbbell lunges, sumo squats, dumbbell squats etc.
We have seen all the benefits of free weights exercises, Now we’ll also see some disadvantages of Doing free weights Workout:
1. Free weights workout require proper technique on how to. Because the improper way or wrong techniques may cause injuries or unwanted pain. So you have to cautious.
2. Targeting the specific muscles can be difficult if you don’t know the technique. So sometimes you won’t be able to take full benefits. If there are more disadvantages then let me know in the comment box.
Free weights or Machines Workout: which one should you do?
Both free weights and resistance machine workouts are effective and safe for the training of overall muscles. But there is couple of differences between these two, such as;
1. Injuries & efficacy
Whether you do machines workout or the free weights if your technique and form aren’t right you’re likely to get injured. The risk of injuries related to the machines exercises is less compared to the free weights. Because the machines are fixed so you don’t need to think much about mobility.
If you’re a beginner, machines exercises are good for you because they may protect you from injuries. But if you can do free weight exercises with proper form then you must prefer free weights over machines. Because the free weight workouts are more effective than machines.
2. Range of motion
Free weights exercises allow a greater range of motion than machines. And free weights allow you to perform a variety of exercises, especially with the dumbbells. You can’t move the machines but you can do whatever you like with the dumbbells.
3. Muscles Building
Free weight workouts activate and engage more muscles than machines that makes it a better option for building muscle in the long-run. But if you’ve not enough mobility and strength to perform free weight exercises, you can use machines till you’re ready to use free weights.
Free weights also allow you to target several muscles at once whereas machines target a specific group of muscles outright.
Conclusion:
Free weights exercises are very effective if you know the techniques because it enables you to perform the movements you want. It engages many muscles at a time to control movement and produce an effective result. Free weights workout decreases the risk of injuries. They are adaptable and efficient because free weights workouts don’t require much space, they can be done at home also. Free weights workout is also more effective in producing overall muscular strength and power gains.
So try performing more free weights workout and be creative sometimes. Do not just stick on the same workout over the months and years.
