Free Weights Exercises At Home

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Russian Twist With Weight

muscles:	Obliques, Rectus Abdominis
auxiliary muscles:	Lower Back
		required:	Exercise Ball / Kettlebell / Backpack / Medicin Ball / Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Russian Twist With Weight

Goblet Squat

muscles:	Hamstrings, Quadriceps
auxiliary muscles:	Trapezius, Lower Back, Adductors, Deltoids, Glutes
		required:	Backpack / Medicin Ball / Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Goblet Squat

Wrist Rotation

muscles:	Hand Extensors, Hand Flexors
auxiliary muscles:	Biceps
		required:	Dumbbell / Dumbbells (2)
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Wrist Rotation

Alternating Dumbbell Swings

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors, Trapezius
		required:	Dumbbell / Dumbbells (2) / Kettlebell / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Triceps Extension With Dumbbell, Standing, Two-handed

muscles:	Triceps
auxiliary muscles:	Hand Extensors
		required:	Dumbbell
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbell, Standing, Two-handed

Cross-Body Shoulder Raise, side lying

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Dumbbell
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Cross-Body Shoulder Raise, side lying

Sumo Squat With Dumbbell

muscles:	Quadriceps, Hamstrings, Glutes, Adductors
auxiliary muscles:	Abductors, Lower Back
		required:	Dumbbell / Backpack / Dumbbells (2) / Medicin Ball / Kettlebell / Kettlebells (2) / Drink Crate
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sumo Squat With Dumbbell

Triceps Extension With Dumbbells, Lying

muscles:	Triceps
		required:	Dumbbell / Dumbbells (2)
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension With Dumbbells, Lying

Uneven Push-up

muscles:	Deltoids, Pectoralis Major, Serratus Anterior
auxiliary muscles:	Trapezius, Obliques, Triceps, Hand Extensors, Rectus Abdominis
		required:	Dumbbell / Stool / Medicin Ball / Kettlebell / Drink Crate
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Uneven Push-up

Suitcase Deadlift

muscles:	Hand Extensors, Lower Back, Glutes, Hand Flexors, Hamstrings
auxiliary muscles:	Adductors, Abductors, Quadriceps
		required:	EZ Bar / Kettlebell / Dumbbell / Barbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Suitcase Deadlift

Halo / Around The World With Kettlebell

muscles:	Trapezius, Deltoids
auxiliary muscles:	Rectus Abdominis, Triceps, Pectoralis Major, Lower Back, Teres Muscles
		required:	Dumbbell / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Halo / Around The World With Kettlebell

Side Bend With Dumbbell

muscles:	Obliques
auxiliary muscles:	Rectus Abdominis, Lower Back
		required:	Kettlebell / Backpack / Dumbbell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Bend With Dumbbell

Floor Pullover With Kettlebell

muscles:	Pectoralis Major, Serratus Anterior
auxiliary muscles:	Deltoids, Triceps, Latissimus Dorsi, Teres Muscles
		required:	Kettlebell / Dumbbell
		optional:	Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Floor Pullover With Kettlebell

Biceps-Curl With Front Raise

muscles:	Biceps, Deltoids
auxiliary muscles:	Hand Flexors, Pectoralis Major, Trapezius
		required:	Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With Front Raise

Cross-Body Triceps Extension

muscles:	Triceps
		required:	Dumbbell
		optional:	Bench
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cross-Body Triceps Extension