10 Free-Weight Exercises for Beginner

Beginners can increase strength, muscle tone, and fitness with free-weight workouts. Try these five beginner-friendly free-weight exercises:

1. Bodyweight Squats

Standing with feet hip-width apart, squat down by bending your knees and lowering your hips, then reset. This exercise works legs and glutes.

2. Dumbbell Bicep Curls

Curl a dumbbell in each hand, palms facing forward, towards your shoulders with elbows close to your body. Biceps are targeted.

3. Dumbbell Chest Press

On a bench, hold dumbbells with elbows bent at 90 degrees, press up until arms are straight, then lower. This works chest muscles.

4. Dumbbell Shoulder Press

Sit or stand with dumbbells at shoulder height, palms facing forward. Press overhead until arms are completely extended, then lower back down. Shoulder muscles are targeted.

5. Dumbbell Rows

Stand with one foot forward, grip a dumbbell in one hand, hinge at the hips, and row the weight towards your hip with a flat back. Change sides and repeat. Back muscles work.

6. Dumbbell Lunges

With dumbbells by your sides, move forward with one foot and lower your body until both knees are 90 degrees, then push back to the start. For each lunge, switch legs. It targets legs and glutes.

7. Dumbbell Tricep Extensions

Hold a dumbbell overhead with both hands, bend your elbows to drop it behind your head, then extend your arms to lift it. Triceps work.

8. Dumbbell Deadlifts

Start with feet hip-width apart, hold dumbbells in front of your thighs, hinge at the hips with a flat back, lower the weights to the floor, and repeat. Hamstrings and lower back.

9. Dumbbell Side Lateral Raises

Dumbbells at your sides, palms facing inward, rise until arms are parallel to the floor, then descend. This engages side deltoid.

10. Plank Rows

Starting in plank with dumbbells, row one weight towards your hip while stabilising with the other arm, then exchange sides and repeat. It works the core, back, and arms.

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