10 Free-Weight Exercises for Advanced Routines

Advanced free-weight exercises can challenge and improve strength, muscle mass, and fitness. Ten advanced free-weight workouts to try:

1. Barbell Squats

Barbell across upper back and shoulders, squat down by bending knees and lowering hips, then return to start. This works legs, glutes, and core.

2. Deadlifts

Hinge at the hips while keeping your back flat, lift the barbell to your hips, and lower it back down. It works hamstrings, lower back, and glutes.

3. Barbell Bench Press

Bend your elbows to drop a barbell to your chest while lying on a bench, then push it up. It targets chest, shoulders, and triceps.

4. Pull-Ups/Chin-Ups

Pull ups or chin-ups require hands somewhat wider than shoulder-width apart, pulling up until your chin clears the bar, then lowering down. It exercises back, shoulders, and arms.

5. Barbell Rows

Standing with feet hip-width apart, grab a barbell with hands slightly wider than shoulder-width apart, hinge at the hips with a tiny knee bend, row towards your hips with a flat back, then drop back down. These target the back, shoulders, and arms.

6. Overhead Barbell Press

Stand or sit with a barbell at shoulder height, palms facing forward. Press overhead until arms are completely extended, then lower back down. It exercises shoulders, triceps, and core.

7. Dumbbell Lunges with Overhead Press

Hold dumbbells at shoulder height, lunge forward, press them overhead, and return to the start. For each lunge, switch legs. It targets legs, shoulders, and core.

8. Barbell Romanian Deadlifts

With feet hip-width apart, grip a barbell with hands shoulder-width apart, hinge at the hips with a flat back, push hips back to lower barbell to floor, then return to starting position. Lower back, glutes, hamstrings.

9. Dumbbell Chest Flyes

Lie on a bench with dumbbells in hand, palms facing each other. Lower them to the sides with a small elbow bend to chest level, then bring them together. This targets chest muscles.

10. Barbell Hip Thrusts

Sit on the floor with a barbell across your hips, lean back on a bench with shoulders on the bench, engage your glutes, and lift your hips to the ceiling. Glute, hamstring, and lower back work.

Also See

10 Free-Weight Exercises for Beginner