Full Body Free Weight Exercises

Is It Good Idea to Perform Full Body Free Weight Exercises for Toning up Muscles

Full Body Free Weight Exercises
Full Body Free Weight Exercises

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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. These exercises are equally important for women to melt down fat from their breasts. There also few more exercises that will help to get attractive and toned breasts.

Bench Press

  • 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

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 bend.
  • Lower the dumbbells until both hands are at 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 close hand grip 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.

Free weight exercises work for stabilizer muscles.

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Lower Body Free Weight Exercises

Lower body exercises are extremely hard as compared to upper body exercises but you can’t deny the importance of lower body exercises when it comes to sculpting your full body, boosting your stamina, increasing your strength, and also a 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 upper back
  • Feet shoulder width apart
  • Slowly downwards
  • Push through the ground keeping chest lifted
  • 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
  • Keep the chest lifted
  • 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 also builds core stability, increased fat burning, maintain good posture and increases cardiovascular performance.

  • Barbell resting on the floor
  • Place feet under the barbell, so shins are lightly touching
  • Grip wider than shoulder
  • Lift bar from the floor by raising the hips and shoulders
  • 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 easily develop your smaller synergetic muscles and stabilizer muscles.
  • You can lift dumbbells and barbell easily and can also move wherever you want.
  • Barbells and dumbbells are cheaper.
  • Increase power and boost your strength through the use of weights.

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

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Published by

shumriaz shahid

I am certified Nutrition for Sports and Exercise, Pre- & Post-natal Nutrition, Childhood Nutrition from UK. I am also advanced personal trainer ( Level 4).

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