Free weights include any form of external resistance that is not bound by a cable, pulley, chain or lever. Dumbbells, barbells and weight plates are common examples. If you are just beginning with free weights, it’s a good idea to start out simple. No matter how easy the exercises, proper form should be your main concern.
Chest Presses
Chest presses, which work your pecs, are done using a bench and dumbbells. Lie on the bench with your knees bent, feet flat on the floor and the weights held straight above you with your palms facing forward. Slowly lower the dumbbells to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights back up, stopping them an inch apart. Repeat for 10 to 12 repetitions.
Shrugs
A shrug works the trapezius muscle which is found in your upper back. This exercise has a simple range of motion. Stand with your feet shoulder-width apart while holding the weights at your sides with your palms facing in. Keeping your arms straight, simply lift your shoulders in the air as high as possible and lower them back down. Repeat for 10 to 12 repetitions.
Lateral Raises
Lateral raises are easy exercises that work your deltoids. These are the muscles found on the sides of your shoulders. Stand with your feet shoulder-width apart while holding dumbbells at your sides with your palms facing in. Slowly raise the weights to your sides until your arms parallel the floor. After holding for a second, lower the dumbbells and repeat 10 to 12 times.
Triceps Extensions
The triceps are the muscles found on the backs of your upper arms. A simple free weight exercise to work them is a lying tricep extension. Lie face-up on a bench while holding the dumbbells at arm’s reach above your chest with your palms facing each other. Keeping your upper arms still, lower the weights down by your ears by bending your elbows. Carefully raise them back up and repeat for 10 to 12 repetitions.
Bicep Curls
The biceps are the muscles found on the front of your upper arms. You can work them with a simple barbell curl exercise. Stand with your feet shoulder-width apart while holding the bar in front of your thighs with an underhand, shoulder-width grip. In a steady motion, lift the bar up until your palms face your chest and squeeze your biceps forcefully. Slowly lower and repeat 10 to 12 times. When doing curls, make sure to keep your core tight and back straight.
Dumbbell Squats
Dumbbell squats work your glutes, quads and hamstrings. They are easier variations barbell squats which can place pressure on your lower back. Stand with your feet shoulder-width apart while holding the dumbbells at your sides. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat for 10 to 12 repetitions.
Stiff Leg Deadlifts
Stiff leg deadlifts work your hamstrings, glutes and lower back simultaneously. Although they recruit a lot of muscles, the exercise is simple. Stand with your feet shoulder-width apart while holding a barbell in front of your thighs with a shoulder-width grip. Slowly bend forward as you lower the bar toward the ground. Once you feel a strong contraction in your hamstrings, stand back up and repeat 10 to 12 times.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
