Individuals can practice with free weights such as dumbbells or a barbell or kettlebells regularly which will work a variety of muscle groups during the time of the workout. Training with free weights is definitely challenging for individuals and requires them to lift huge loads of weight at the time of their workout. Initially, individuals may practice with weights that weigh lighter, but as they continue their workout over a period of time, they must start increasing the load and go for a workout using heavy weights, which can help them develop strong muscles over a period of time.

Following are some of the exercises that individuals can add as a part of their workout routine using weights.

1. Dumbbell Curl and Press:

Dumbbell Curl and Press
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This is one of the compound exercises wherein individuals perform two separate movements using their shoulders as well as their biceps. As you keep performing the movements, you are able to engage your shoulders, apart from your biceps getting contracted and extended completely. You will be using both the dumbbells with a weight to curl and press over your head.

Equipment Required:

• A set of Dumbbells

How to do this exercise?

• First, you can start off by standing up by keeping your feet a little wider than hip-width apart.

• Hold on to a pair of dumbbells in both your hands and keep your palms facing forward.

• After breathing out, you must begin to bend the elbows and lift the dumbbells on to your shoulders.

• You must now breathe in and begin to rotate the wrists in such a way that the palms are kept facing away from the body.

• Now, you must breathe out and raise the dumbbells above your head.

• Start breathing in and keep your elbow bent, while the weights are lowered on to your shoulders.

• Breathe out and begin to rotate the wrists while facing the palms on to your body.

• You must now keep your arms straightened and start lowering the weights on to both your sides to come back to the starting position.

• You have completed one rep.

You can try and do at least 2 sets comprising of 10 reps each. You can rest for a minute or two after completing each set.

2. Crush Grip Goblet Squats:

Crush-Grip Goblet Squats
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This is a wonderful free weights exercise for individuals who are looking to develop the muscles of their lower body such as their quads, glutes and hamstring muscles. Other muscles such as your core, delts and chest are also engaged in the process, since it requires individuals to have a lot of grip while performing this exercise.

Equipment Required:

• A set of Dumbbells

How to do this exercise?

• Start off by standing up and hold on to a dumbbell preferably of a lighter weight and bring it closer to your chest.

• Since, you would be squeezing into the dumbbell with your body, it would lead to activation of your chest muscles.

• Now, begin to squat down till the hamstrings come on to your calves. While doing this movement, you must hold your chest up and also keep the back straight.

• Once you have reached the bottom, stop for a few moments and start using the elbows in order to push the knees out.

• Now, you can come back to the starting position.

• You have completed one rep.

You can try and do about 2 sets comprising of 8 reps each.

3. Thrusters:

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This is one of the well-known high-intensity exercises using free weights such as the dumbbells that work multiple muscle groups of your body such as your glutes and hamstrings, apart from your shoulders and triceps. It helps individuals develop core strength as well as allowing their muscles to grow at a rapid rate. Moreover, individuals would be able to spend enough energy quickly. By doing this exercise, those individuals who are training for sports that are of high intensity would be able to benefit immensely, as it requires a lot of strength as well as agility from them.

Equipment Required:

• A pair of Dumbbells or a Barbell

How to do this exercise?

• Start by standing up straight by keeping your chest out and hips at the back.

• After bending your knees a little, take a barbell in your hands by getting into a front squat position and rest the barbell on to your shoulders.

• By keeping your knees bent, you can move on to a front squat, while at the same time keeping your hips back. You must keep your back straight, while your thighs must be kept parallel to the ground.

• You must start pushing the feet downwards on to the floor. Subsequently, by using the force coming from the legs, try and bring yourself up in an explosive manner. Your knees must be kept straight.

• While doing this movement, try and straighten the arms over your head into a shoulder press.

• You have completed one rep.

You can try and do about 2 sets comprising of 8-10 reps each.

4. Tripod Dumbbell Row:

Tripod Dumbbell Row
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Tripod dumbbell row is one of the variations of the dumbbell bent over row. This is normally an exercise that is done by those individuals who are primarily aiming to target their back muscles. It also requires individuals to have better core stability for performing this exercise. By continuing to do this exercise regularly, individuals would be able to work on their back muscles collectively that can help them develop a proper physique as a whole, in addition to developing a well-balanced strength in them.

Equipment Required:

• A Dumbbell

• A Flat Bench

How to do this exercise?

• Start by getting yourself onto a kneeling position on a flat bench taking support of your free hand against the bench.

• You must hold on to a dumbbell in the other hand by having a neutral grip.

• Start doing the movement by pushing your elbow at the back of your body, while you withdraw your shoulder blade.

• Now, you must start pulling the dumbbell on to your body, till the elbow comes into contact with the midline. Subsequently, start lowering the dumbbells slowly and under control back to your starting position.

• You have completed one rep.

You can try and do about 2 sets comprising of about 8 reps each.

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The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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