| Free weight exercise | Prime movers |
| the deadlift (barbell) | Quadricpes//Hamstrings//Gluteus Maximus//Erector spinea |
| Upright row (barbell) | Trapezius// Anterior Deltoid// Bicep//Brachialis |
| The Clean (barbell) | Gastrocnemius//Soleus//Quadriceps//Hamstrings//Gluteus Maximus//Erector Spinea//Deltoid//Bicep//Brachialis |
| Barbell bicep curl | Biceps//Brachialis |
| Back squat (barbell) | Quadriceps//Hamstrings//Gluteus Maximus |
| Behind Neck press (barbell) | Trapezius//Deltoids//Triceps |
| Shoulder press (to the front) (barbell) | Trapezius//Deltoids//Triceps |
| Dumbbell lateral raise | Deltoids |
| Lying dumbbell flyes (dumbbell) | Pectorals//Anterior Deltoid |
| Prone flyes (dumbbell)(lying face down) | Trapezius//Rhomboids//Posterior Deltoid |
| Dumbell lunge | Quadriceps//Hamstrings//Gluteus Maximus |
| Single Arm Row (dumbbell) | Latissimus Dorsi//Trapezius//Posterior Deltoid//Bicep//Brachialis |
| Lying tricep extension (dumbbell) | triceps |
| Bent arm pullover (dumbbell) | latissimus dorsi//pectorals//tricep |
| Bench press (barbell) | pectorals//triceps//anterior deltoid |
