The development of strength involves the selection of appropriate exercises and proper execution of these selected exercises is imperative to get productive results. It entirely depends on your choice how do you want to do your exercises. You have two options to perform these exercises i.e ‘free weights’ and the other option ‘with the help of machines’. Both ways of doing exercises having their own health benefits. Here we will discuss which free weight exercises are best for developing your upper and lower body muscles and no doubt these free weight exercises are also best for weight loss.
Upper Body Free Weight Exercises
You can use dumbbells and barbells and as well as your own body weights for performing resistance training exercises for your upper body. You can also do push-ups, jumping jacks, pull-ups and even stretching.
- Set down on a flat bench
- Grip the bar firmly with hands outside shoulder
- Keep the wrist straight
- Lower the barbell until just above the chest
- Extend the elbows to return to the start
- Hold the dumbbells in both hands.
- Put down yourself on a flat bench with the upper body fully supported on it.
- Raise the dumbbells above the chest with an elbow slightly bend.
- Lower the dumbbells until both hands are at bench level.
- Sit with feet apart at shoulder distance.
- Position dumbbells about ear height.
- Raise overhead until arms get fully extended.
- Stand with feet shoulder width apart.
- Place the dumbbells on the sides of thighs with slightly flexed elbows.
- Raise the dumbbells to shoulder height.
- Rotate dumbbells to keep parallel to the floor.
- Stand with feet just outside hip width apart.
- Lift the barbell with close hand grip up to chest height.
- Keep the elbows higher than the hands.
- Feet apart slightly wider than the shoulder.
- Hold dumbbells in front of thighs.
- Raise weights up to shoulder height.
Single Arm Row
- Place the knee and hold the dumbbell on the same side.
- Keep the chest outward.
- Raise the dumbbell directly up towards the armpit.
- The elbow should be closer to the body.
Bent Arm Pullover
- Laid down on a flat bench.
- Hold a dumbbell with both hands.
- Position dumbbell with elbow slightly bent up to 90 degrees.
- Move downward until arms are parallel to the torso.
- Laid down on an inclined bench back towards the ceiling.
- Grasp dumbbells with both hands with palms inwards.
- Raise the dumbbells directly out to the side until level with the shoulders.
Barbell Biceps Curl
- Standing with the feet hip width apart.
- Hold the barbell with shoulders width grip at arm’s length.
- Raise towards the chest and slightly downwards without locking out the elbows.
Free weight exercises work for stabilizer muscles.