Free Weights Exercises At Home

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Overhead Side Bend / Saxon Side Bend

muscles:	Obliques
auxiliary muscles:	Lower Back, Triceps, Deltoids, Trapezius, Rectus Abdominis
		required:	Medicin Ball / Kettlebells (2) / EZ Bar / Barbell / Backpack / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Overhead Side Bend / Saxon Side Bend

Rollout On Knees

muscles:	Rectus Abdominis, Lower Back, Deltoids
auxiliary muscles:	Trapezius, Obliques, Pectoralis Major, Quadriceps, Serratus Anterior, Teres Muscles, Latissimus Dorsi
		required:	Barbell / EZ Bar / Dumbbells (2)
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

21s / 3-Part Curl

muscles:	Biceps
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	EZ Bar / Dumbbells (2) / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do 21s / 3-Part Curl

Side Bend With Broomstick

muscles:	Obliques
auxiliary muscles:	Lower Back, Rectus Abdominis
		required:	Barbell / Broomstick
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Side Bend With Broomstick

Bent Over Shrug

muscles:	Trapezius, Deltoids
auxiliary muscles:	Hand Extensors, Hand Flexors
		required:	Dumbbells (2) / Kettlebells (2) / Barbell / EZ Bar
		optional:	Seat, Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Bent Over Shrug

High Pulls

muscles:	Trapezius, Deltoids
auxiliary muscles:	Adductors, Abductors, Lower Back, Glutes, Quadriceps, Biceps, Hamstrings, Hand Flexors
		required:	EZ Bar / Dumbbells (2) / Barbell
		fitness level:	Hard
		exercise type:	Strength, Plyometrics

exercise benefits and how to do High Pulls

Biceps-Curl With EZ Bar, Overhand Grip

muscles:	Hand Extensors, Biceps
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With EZ Bar, Overhand Grip

Romanian Deadlift

muscles:	Glutes, Hamstrings, Lower Back
auxiliary muscles:	Quadriceps, Adductors, Abductors
		required:	Barbell / EZ Bar / Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Romanian Deadlift

Good-morning

muscles:	Lower Back, Hamstrings
auxiliary muscles:	Quadriceps
		required:	Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Good-morning

T-Bar Row, Single-Arm

muscles:	Latissimus Dorsi
auxiliary muscles:	Lower Back, Teres Muscles, Biceps, Deltoids, Hand Flexors, Trapezius
		required:	Barbell
		optional:	Towel, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do T-Bar Row, Single-Arm

Russian Twist With Barbell

muscles:	Rectus Abdominis, Obliques, Latissimus Dorsi, Deltoids
auxiliary muscles:	Trapezius, Teres Muscles
		required:	Barbell
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist With Barbell

Close Grip Biceps-Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Close Grip Biceps-Curl

Lateral Raise With Barbell

muscles:	Deltoids
auxiliary muscles:	Hand Flexors, Hand Extensors, Trapezius, Obliques
		required:	Barbell / EZ Bar
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Lateral Raise With Barbell

Biceps-Curl To Shoulder Press With EZ Bar

muscles:	Deltoids, Biceps
auxiliary muscles:	Hand Flexors, Pectoralis Major, Serratus Anterior, Trapezius, Triceps
		required:	Barbell / EZ Bar
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl To Shoulder Press With EZ Bar

Neider Press

muscles:	Deltoids
auxiliary muscles:	Teres Muscles, Pectoralis Major, Trapezius
		required:	Barbell / EZ Bar / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Neider Press