Free Weight Exercises Castle Gym

Free Weight Exercises to try on your next visit to Castle Gym

In Castle Gym by Castle Gym

The weights section can be very daunting for anyone, especially if you’re either new to working out or want to try some new free weight exercises.

In this blog, we will explore the free weights section and the types of free weights exercises to try, to hopefully help you feel more confident!

It’s important to remember that everyone is at different levels in their fitness journey. It may be difficult, but try not to compare yourself to anyone else in the weights section.

Absolutely anyone can use our range of free weights, no matter what level you’re at. Once you start getting into it, it can actually be a very fun experience!

To get you started, here are some of our favourite free weight exercises you should try out on your next visit to Castle Gym.

5 Free Weight Exercises to try!

Woman using free weights to do dumbbell shoulder press exercises

Dumbbell shoulder press

The dumbbell shoulder press targets your delts, traps, and triceps.

To complete this exercise effectively, to target all appropriate muscles you need to put the bench in an upright position. Sit back with your preferred dumbbell weight in each hand, and push both of the weights above your head.

When the dumbbells are at starting position, they should be level with your ears, with your arms bent at a 90-degree angle.

Push the weights upwards at the same time, until they both meet above your head. Repeat this for your chosen amount of time and reps.

Remember, when doing this exercise, your hips should be pressed back into the bench and your back should be straight.

Rear dumbbell fly

Most regular gym-goers should be familiar with fly movements. The rear dumbbell fly targets traps, delts, and rhomboids.

To complete this workout, you need to start off by standing with your knees bent slightly. Lean your back and upper body forward, so that it is almost parallel to the floor.

This may feel very strange to start with, but once you feel more comfortable and confident, it is one of the best exercises you can do!

You need to make sure that your spine remains straight throughout this workout, to help prevent any injuries during and after the workout has been completed.

Hold a dumbbell in each hand, and bring your hands down so they are in line with your shoulders. Squeeze your shoulder blades together, bring your arms up as far as you can manage, slowly bring them back down, and repeat.

man doing overhead tricep extension with free weights, exercises

Overhead dumbbell tricep extensions

You guessed it, this workout mainly targets the muscles in the triceps at their most lengthened position. It’s so important to use a weight in this exercise that you feel most comfortable with. The most difficult part of this exercise is initially getting the weight into position.

Stand up with your back completely straight, and your legs ever so slightly bent. Hold the weight over your head whilst holding the inside dumbbell plate with both hands.

Slowly bend your elbows and bring the dumbbell as far down your back as possible, strengthen your elbows and slowly bring the dumbbell back up to complete 1 rep.

Continue this exercise for however many reps are needed to complete your set. Repeat once more or multiple times if required.

man performing concentration curls with dumbbell free weight

Concentration curls

Concentration curls target the biceps and brachialis. Start off by sitting at the edge of a bench. Bring your feet towards you until your legs sit at a 45-degree angle.

Push your upper arm right into the inner part of your thigh. Curl the dumbbell using your forearm, which should be set at a 90-degree angle.

Slowly bring the weight up to your chest. Once the weight has reached where it needs to be, hold it for a second or two until you start to bring the weight back down again.

When the weight is being bought back down, keep bringing it down until your arm is nearly straight. Repeat this motion until your set is completed.

Goblet squats

Goblet squats are a top favourite workout of ours. It removes the tension that a normal squat would normally add, whilst still targeting the quads, calves, glutes and even your entire core.

To perform and master this exercise, you need to stand with your feet apart slightly wider than your shoulders, hold the dumbbell vertically and keep the heels of your feet flat on the ground.

Begin to squat as low as you can, keeping your elbows inside the line of your knees. When you begin to bring yourself back up, push on your heels until your body is back at the starting position.

You can keep an eye on your movement yourself, or get someone to watch your movement for you. A common mistake that’s made when completing this exercise is people’s knees and feet caving in.

Castle Gym

Castle Gym has a huge free weights section, so head down and try out some of these free weight exercises!

Don’t forget to tag us in any social media posts so we can share and celebrate your achievements!