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Free Weights Exercises

Use the filters on the left to select free weights exercises for that particular muscle group.

Rehab exercises for the wrist and hand should always be done pain free. The number of repetitions will depend on your injury or strengthening aims and stage of rehabilitation. As a guide most trainers would recommend starting at one set of 8 reps daily increasing to 3 sets of 10 to 15 reps before increasing the resistance. Always seek professional advice if unsure.

Abs
Biceps
Chest
Legs
Lower back
Shoulders
Triceps
Upper back
Wrist
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Bent Over Raise

The bent over raise is also sometimes known as a reverse fly. It works the scapula stabilisor muscles.

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Bent Over Row

This exercise is similar to the single arm row. It is important that good posture is maintained throughout.

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Bicep Curl

The bicep curl is one of the best known weight training exercises. There are many different variations which work the muscle in different ways and for different effects.

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Chest Press

The chest press exercise is usually performed with two dumbbells. Performing the same exercise with a barbell is referred to as a bench press.

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Concentration Curl

The concentration curl allows near complete isolation of the Biceps Brachii muscle, as the humerus (upper arm bone) is fixed. It also does not allow any cheating by moving the trunk or shoulder joint.

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Dead Lift

The deadlift is an excellent exercise for full body strength, balance and co-ordination. However it is a very complex exercise which requires perfect form to get the most from the exercise and avoid injuries.

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Dumbbell Pullovers

The dumbbell pullover works a number of major muscles in the upper body, including the Pec Minor and Latissimus Dorsi, as well as the Triceps.

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Extended Bicep Curl

Performing a Bicep curl with the shoulder in an extended position helps to isolate the long head of the Biceps Brachii muscle.

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External Shoulder Rotation

External rotation (aka lateral rotation) of the shoulder strengthens the rotator cuff muscles which help to stabilise the shoulder joint.

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French Press

The french press is a tricep exercise which uses a barbell or dumbbell (as shown here) in a similar movement to the skull crusher or jawbreaker exercise!

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Front Raise

The front raise is a shoulder exercise which works the Deltoid muscle on the top of the shoulder.

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Front Squat

This exercise places more emphasis on the Quadricep muscles than the traditional 'back' squat.

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Good Morning

The good morning exercise is so named becuase it resembles bowing to say good morning to someone. It is a very hard exercise on the back especially so should not be performed by anyone with back problems.

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Hammer Curl

The hammer curl is a form of bicep curl exercise which is used to place more emphasis on the forearm muscles such as Brachioradialis and Brachialis.

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Internal Shoulder Rotation

Internal shoulder rotation is a great exercise for strengthening the rotator cuff muscles which are important for shoulder stability.

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Jawbreaker

The jawbreaker exercise uses one dumbbell to work one arm at a time. It really isolates the triceps muscle as the upper arm is held in position using the other hand.

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Lateral Raise

The lateral raise is a shoulder strengthening exercise which focuses on the Deltoid muscle on the top of the shoulder.

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Medicine Ball Crunch

The crunch is a well known exercise to strengthen the abdominal muscles. Using a weight such as a medicine ball adds more resistance to make the exercise harder.

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Medicine Ball Reverse Crunch

The reverse crunch involves raising the hips and pelvis off the floor, rather than the head and shoulders. This works the lower abs. Adding a medicine ball increases the resistance.

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Medicine Ball Twist

The medicine ball twist exercise works the oblique abdominals which twist and sidebend the trunk. This can also be performed with a dumbbell held between the hands.

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Military Press

The military press is an exercise similar to the shoulder press with dumbbells, or a shoulder press resistance machine. It works on the deltoid and triceps muscles.

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Pec Fly

The pec fly exercise is performed with dumbbells and works the chest muscles. There is a pec fly machine in most gyms too, sometimes referred to as a pec deck.

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Power Clean

The powerclean is an olympic lift which requires power and strength. It is also very technical and so getting an experienced coach is recommended.

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Shoulder Press

The shoulder press exercise works the Deltoid and Triceps muscles. It is performed with dumbbells. The same exercise performed with a barbell is called a military press.

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Shrugs

Shrugs are performed mostly by weightlifters as they strengthen the upper trapezius muscles.

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Side Bend

The side bend works the oblique abdominals, as well as the quadratus lumborum on either side of the back.

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Single arm press with free weights

The single arm press shoulder exercise strengthens the deltoid, levator scapulae, trapezius and triceps.

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Single Arm Row

The single arm row works the muscles around the shoulder blades. Really focus on using the shoulder blade to initiate the upwards movement.

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Single Leg V-Up

The V-Up exercises work both the upper and lower abs by combining the crunch and reverse crunch exercise.

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Snatch

The snatch is an Olympic lift which develops co-ordination, flexibility and power. Technique is vital to avoid injury and get the most from the exercise.

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Squat Exercise

The squat is a great exercise to work most of the leg muscles, especially the quads and glutes.

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Tricep Kickback

The tricep kickback exercise is great for isolating the Triceps muscle, although make sure that the upper arm and shoulder stay still throughout.

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Upright Row

The upright row can be performed with a barbell or two dumbbells. It works muscles in the upper back, shoulder and the Biceps.

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Weight Training - Bench Press

The bench press exercise works the chest muscles Pectoralis Major and Minor, as well as muscles in the shoulder and arm. It is performed with a barbell

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Wrist Extension

Wrist extension exercises are rarely used in weight training programmes, although it is a great exercise for rehabilitation of injuries such as tennis elbow and sprains/fractures of the wrist.

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Wrist Flexion

This wrist flexion exercise can be performed with a dumbbell as shown, or with a resistance band. It is great for strengthening the wrist flexor muscles of the forearm after wrist and elbow injuries.

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Abs
Biceps
Chest
Legs
Lower back
Shoulders
Triceps
Upper back
Wrist