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!






  • 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







Trapezius (Traps):

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


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