Full Body Free Weight Exercises for Strengthening and Toning up Muscles

Full Body Free Weight Exercises
Full Body Free Weight Exercises

The development of strength involves the selection of useful exercises, their patterns, and the proper execution of those exercises. It entirely depends on the choice how do you pick up the exercises? You have two options to perform the exercises i.e Free Weights and On Machines (Assisted). Both ways of exercising have their own physical benefits. Here, we will discuss free weight exercises that are best for developing the upper, and lower body muscles.

Upper Body Free Weight Exercises

You can use dumbbells, barbells, and your own bodyweight for performing resistance training exercises for the upper body. These exercises are equally important for women to develop strength. Here are a few exercises that should be a part of your exercise program to get imperative results.

Bench Press

  • Set down on a flat bench.
  • Grip the bar firmly with hands outside shoulder.
  • Keep the wrist straight.
  • Lower the barbell until the elbows get parallel to the floor or slightly above the chest.
  • Extend the elbows to return the barbell upward.

Dumbbell Flyes

  • 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 bent.
  • Lower the dumbbells until both hands are at the bench level.

Shoulder Press

  • Sit with feet apart at shoulder distance.
  • Position dumbbells about ear height.
  • Raise overhead until arms get fully extended.

Lateral Raise

  • 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.

Upright Row

  • Stand with feet just outside hip-width apart.
  • Lift the barbell with a close handgrip up to chest height.
  • Keep the elbows higher than the hands.

Front Raise

  • 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.

Prone Flyes

  • 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.

Lower Body Free Weight Exercises

Lower body exercises are extremely hard to perform as compared to upper body exercises but you can’t deny the importance of lower body exercises when it comes to sculpting the full-body, boosting stamina, increasing strength, and the symmetry of your body.

Back Squat 

Squats provide numerous benefits, which include increased flexibility, built the stronger lower body, greater core stability, and increased hormone release.

  • Place bar across the upper back.
  • Feet shoulder-width apart.
  • Slowly move downwards.
  • Push through the ground keeping chest upward.
  • Keep knees in line with toes and heels down.

Forward Lunge

This exercise is known as multi-joint exercise. It is suitable for enhancing core strength and hips flexibility.

According to the American Council on Exercise, lunges are one of the most effective lower-body exercises and are right up there with squats, step-ups and quadruped and four-way hip extensions

  • Stand straight keeping dumbbells in both hands.
  • Feet shoulder-width apart.
  • Raise the chest upward.
  • Lunge forward using alternate legs, flexing the knees until leading leg knee is roughly at a right angle.
  • Keep knees in line with toes and heels down.

Dead Lift

Dead Lifting will strengthen the entire back, and it’s surrounding muscles. It builds core stability, increased fat burning, maintain good posture, and increases cardiovascular performance.

  • Barbell resting on the floor.
  • Place feet under the barbell.
  • Grip wider than shoulder.
  • Lift bar from the floor by moving the hips downward, keep the arms full extended and lift the chest upward.
  • As the bar passes the knees drive the hips forward to stand up straight.

Advantages of Free Weight Exercises

No matter how many times you lift a barbell or dumbbell.

  • You can also develop the smaller synergetic muscles and stabilizer muscles with the major ones.
  • You can easily lift dumbbells and barbell that’s why these can be moved anywhere.
  • Barbells and dumbbells are cheaper.
  • Weights help to Increase power and boost strength.


Hence, don’t forget about consistency, you need to perform free weight exercises on a regular basis to gain maximum fitness.

Read more: Best Workout Routines for Increasing Full Body Strength

6 thoughts on “Full Body Free Weight Exercises for Strengthening and Toning up Muscles

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