Exercises Using Free Weights

Exercises using free weights will offer you the advantage of diverse movements and complete control over your workout. Free weights come in several varieties and should be picked based on user preference, practical use and safety during exercise. Free weights can be in the form of dumbbells, barbells, medicine balls, resistance bands and kettle balls.

  1. Free Weight Philosophy

    • According to Shapefit.com, you must challenge your muscles to work harder to see results. This requires that you use heavier weights and more sets to see more muscle mass and to increase your strength. If your goal is to build more endurance, use a weight that allows you to complete more repetitions and sets. You can also decrease your rest time in between sets to ramp up your endurance.

      Variety is also very important during your free weight exercises. If you always do 20 bicep curls your muscles will learn to perform this sequence and will no longer be challenged. If you do various exercises, sets, repetitions and movements on the same muscle you will stop your muscle from reaching a plateau.

      Perform free weight exercises with correct form every time. Risking your form to get an extra repetition or for a heavier weight puts your entire body at risk for injury.

    Free Weight Exercises

    • Shoulder Press: Stand with a dumbbell in each hand at your shoulders with your elbows bent at your sides. Press the weight straight up until your arms are straight and lower back down. To use a resistance band stand on the center of the band with a handle in each hand. Perform the steps as outlined above.

      Chest Press: Hold the free weight in your hands at chest level while lying down. Press the weight straight above your chest and slowly lower back down.

      Bicep Curl: Stand on the center of the resistance band, hold a dumbbell in each arm or use a barbell. Start with your arms at your sides, bend your elbows and curl your arms upward until your forearm touches your upper arm. Squeeze your bicep muscle during the exercise.

      Tricep Kickback. Hold a dumbbell in your hand or stand on the resistance band and hold onto the handles. Bend over at the waist, bend your arms, keep your upper arms locked against your sides and your hands near your shoulders. Press the weight back to straighten your arm; be sure to only move the lower portion of your arm.

      Bent Over Row: This movement will exercise your back. Use a resistance band, a barbell or dumbbells, bend your knees slightly, bend 45 degrees at the waist and hold the weight just above your knees. Pull your elbows straight back until the weight is at your stomach. Lower the weights and repeat.

      Weighted Crunch. You can use a dumbbell, medicine ball or kettle ball for this exercise. Lie on the floor, bend your knees and hold a weight on your chest with both hands. Use your abs (stomach muscles) to lift your shoulders off the floor. Crunch your body upwards until your shoulder blades leave the floor and slowly lower your back down to the ground.

      Squats: The squats will work your hamstrings and quadriceps (thigh muscles). Hold a dumbbell in each hand, stand with your feet shoulder-width apart and tighten your abs. Slowly bend your knees and allow your weight to shift into the heels of your feet. Sit back with your butt until your thighs are parallel to the ground. Slowly return to the standing position.

      Calf Raises. Stand with a dumbbell in each hand or hold a barbell and keep your feet shoulder-width apart. Leave a slight bend in your knees and rise up onto your toes. Hold the position for one second and slowly lower back down.