Weighted Exercises
115 exercises using weighted with step-by-step instructions, tips, and common mistakes.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
Assisted Weighted Push up
Perform assisted weighted push-ups to build chest and triceps strength. This variation uses a band for assistance while adding weight for progressive
StrongMan Atlas Stones
Master the Atlas Stone lift: squat, embrace, and hoist heavy stones onto a platform. Develop full-body strength, power, and grip for peak performance.
StrongMan Keg Toss
Lift and toss a strongman keg over your head with explosive power. This full-body exercise builds strength in your back, hips, and shoulders.
StrongMan Loading
Master StrongMan loading by lifting heavy, odd objects like stones or sandbags from the ground to a platform. Develop full-body strength and power.
StrongMan Power Stairs
Conquer the StrongMan Power Stairs to build immense full-body strength, power, and endurance.
StrongMan Viking Press
Perform the StrongMan Viking Press to build powerful shoulders and triceps. This compound movement uses a unique press apparatus for maximal overhead
StrongMan Yoke Walk
Carry a heavy yoke for distance to build incredible full-body strength, core stability, and mental fortitude. Master this strongman staple for total power.
Weighted Squat Jump with Plate
Perform a weighted squat jump with a plate to build explosive power and strengthen your lower body. A dynamic exercise for advanced fitness.
Bottle Hammer Curl
Build stronger upper arms and forearms with the Bottle Hammer Curl. This effective exercise targets the brachialis, biceps, and brachioradialis using a
Weighted Stretch Lunge
Deepen your lunge stretch and build lower body strength with the Weighted Stretch Lunge.
Weighted Seated Triceps Extension
Sculpt powerful triceps with the weighted seated triceps extension. This isolation exercise builds strength and definition in your upper arms effectively.
Weighted Plate Standing Biceps Curl
Sculpt strong biceps with the Weighted Plate Standing Biceps Curl. This isolation exercise targets your arm muscles for improved strength and definition.
Weighted Full Squat from Deficit
Enhance lower body strength and mobility with the weighted full squat from a deficit.
Weighted Counterbalanced Squat
Master the weighted counterbalanced squat to build powerful glutes and quads. This technique enhances stability and form, allowing deeper, safer squats.
Weighted Cossack Squats
Master the Weighted Cossack Squat to build powerful legs, improve hip mobility, and strengthen your glutes and inner thighs.
Weighted Chin-Up
Master the weighted chin-up to build a strong back, biceps, and shoulders. Elevate your pull strength and muscle growth with this challenging variation.
Bottle Weighted Gorilla Row
Master the Bottle Weighted Gorilla Row to build a strong back. This bent-over row variation targets your lats and rhomboids, improving posture and pulling
Weighted Bag Good Morning
Strengthen hamstrings and glutes with the Weighted Bag Good Morning. Learn proper form for a strong posterior chain and improved hip hinge mechanics.
Weighted Bag Walking Lunge
Perform weighted walking lunges with a bag on your shoulders to build lower body strength and improve balance.
Weighted Counterbalanced Skater Squat
Boost single-leg strength and stability with the weighted counterbalanced skater squat.
Weighted Dead Bug
Enhance core stability and control with the Weighted Dead Bug. This exercise challenges your abdominal muscles to resist spinal extension while moving
Weighted Full Can Exercise
Strengthen your shoulders with the Weighted Full Can exercise, targeting the rotator cuff.
Weighted Plate Standing Lateral Raise
Strengthen your shoulders with the Weighted Plate Standing Lateral Raise. This isolation exercise targets the deltoids by raising weight plates laterally,
Weighted Straight Leg Toe Touch Crunch
Strengthen your core with the Weighted Straight Leg Toe Touch Crunch. This challenging exercise targets abs by simultaneously raising your legs and torso
Weighted Front Plank
Strengthen your entire core, hips, and shoulders with the Weighted Front Plank. Enhance abdominal stability and endurance by adding external resistance.
Weighted Lying Neck Side to Side
Strengthen your neck muscles with the Weighted Lying Neck Side to Side. This isolation exercise targets the sternocleidomastoid, improving neck stability
Wrist Roller
Strengthen your forearms and grip with the wrist roller! This isolation exercise targets wrist extensors and flexors, improving forearm endurance and hand
Weighted Svend Press
Press two weight plates together, extending arms forward to intensely target your inner chest. A unique way to build pec definition and strength.
Weighted Straight Bar Dip
Perform weighted straight bar dips to build impressive upper body strength and muscle in your chest, shoulders, and triceps.
Weighted Standing Neck Extension (with head harness)
Strengthen your posterior neck muscles with the Weighted Standing Neck Extension. Using a head harness, slowly lower and raise your head to build neck
Weighted Standing Hand Squeeze
Strengthen your forearms and improve grip with the Weighted Standing Hand Squeeze.
Weighted Single Leg Lift
Strengthen your hip flexors and quadriceps with the Weighted Single Leg Lift. This isolation exercise enhances core stability and improves balance.
Weighted Side Lying Side Neck Raise
Strengthen your neck muscles with the Weighted Side Lying Side Neck Raise. This isolation exercise targets the lateral neck flexors, improving stability
Weighted Seated Tuck Crunch on Floor
Strengthen your core with the Weighted Seated Tuck Crunch. This effective floor exercise targets your entire abdominal wall by bringing your knees to your
Weighted Seated Supination
Strengthen your forearms with Weighted Seated Supination. This isolation exercise builds grip and forearm rotation strength for daily tasks and lifts.
Weighted Seated Neutral Wrist Curl
Strengthen your forearms and improve grip with the Weighted Seated Neutral Wrist Curl.
Weighted Seated Reverse Wrist Curl
Strengthen your wrist extensors with the Weighted Seated Reverse Wrist Curl. This isolation exercise builds forearm strength and grip.
Weighted Seated One Arm Reverse Wrist Curl
Strengthen your forearms and wrist extensors with the Weighted Seated One Arm Reverse Wrist Curl.
Weighted Seated One Arm Wrist Curl
Strengthen your forearms with the Weighted Seated One Arm Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
Weighted Seated Leg Raise on Floor
Boost core strength and hip flexor power with the Weighted Seated Leg Raise on Floor.
Weighted Round Arm
Strengthen your shoulders with the Weighted Round Arm exercise. This movement targets your deltoids, improving anterior and lateral shoulder strength and
Weighted Plate Standing High Front Raise
Perform the Standing Plate Front Raise to sculpt strong shoulders. Elevate a weighted plate with straight arms to shoulder height, focusing on anterior
Weighted Plate Overhead March
Improve core stability, shoulder strength, and hip mobility with the Weighted Plate Overhead March.
Weighted One Hand Pull-up
Perform a challenging one-hand pull-up while holding a weight, building extreme back strength and grip power.
Weighted Lying Side Neck Raise
Strengthen your neck muscles with the Weighted Lying Side Neck Raise. This isolation exercise targets lateral neck flexors, improving stability and
Weighted Lying Side Lifting Head with head harness
Strengthen your sternocleidomastoid with the Weighted Lying Side Head Lift. Using a head harness, lift your head laterally to build neck strength and
Weighted Lying Neck Head Twist
Strengthen your neck muscles with the Weighted Lying Neck Head Twist. This controlled movement enhances cervical rotation and stability, crucial for
Weighted Lying Neck Extension (with head harness)
Strengthen your neck extensors safely with the Weighted Lying Neck Extension. This isolation exercise builds strength and resilience in your upper
Weighted Lying Neck Flexion (with head harness)
Strengthen and build a resilient neck with Weighted Lying Neck Flexion. This exercise targets neck flexors, improving posture and stability.
Weighted Lying Neck Extension
Strengthen your neck extensors with the Weighted Lying Neck Extension. Safely build a stronger, more resilient neck and improve posture.
Weighted Incline Svend Press
Strengthen your upper chest and shoulders with the Weighted Incline Svend Press. This exercise maximizes pectoral activation for sculpted definition.
Weighted Kneeling Step with Swing
Master the Weighted Kneeling Step with Swing to build powerful legs, glutes, and core strength.
Weighted Hyperextension (on stability ball)
Strengthen your lower back and glutes with weighted hyperextensions on a stability ball.
Weighted Hammer Grip Pull up on Dip Cage
Master the weighted hammer grip pull-up on a dip cage to build a powerful back, strong biceps, and forearms.
Weighted Drop Push Up
Master the Weighted Drop Push Up to build explosive chest strength. This advanced variation adds dynamic resistance for superior muscle activation and
Weighted Front Raise Hold
Elevate your shoulder strength with the Weighted Front Raise Hold. This isometric exercise targets the anterior deltoids, building endurance and stability.
Weighted Exercise Ball Wall Squat
Strengthen your quads and glutes with the Weighted Exercise Ball Wall Squat. This exercise uses an exercise ball for spinal support and a weight for added
Weighted Donkey Calf Raise
Strengthen and build your calf muscles with the Weighted Donkey Calf Raise. This exercise targets your gastrocnemius and soleus for powerful lower legs.
Weighted Captains chair leg raise
Boost lower abs and hip flexor strength with the Weighted Captain's Chair Leg Raise.
Svend Bench Press
The Svend Bench Press targets your pectorals, triceps, and deltoids using two weight plates.
StrongMan Tire Flip
Master the StrongMan Tire Flip for full-body power. Learn to safely lift, flip, and push a heavy tire, building immense strength and conditioning.
StrongMan Wheelbarrow
Build full-body strength and endurance with the StrongMan Wheelbarrow. Load heavy weight, lift with a neutral spine, and walk to challenge your core,
StrongMan Timber Carry
Carry a heavy timber log to build incredible full-body strength, endurance, and core stability. Master this challenging strongman feat for superior power.
StrongMan Sandbag Walk
Carry a heavy sandbag for distance to build full-body functional strength and endurance.
StrongMan Iron Block Press
Press a heavy iron block overhead to build extreme shoulder, triceps, and core strength. Master this strongman staple for powerful upper body development.
StrongMan Front Hold
Build immense isometric strength in your shoulders, core, and upper back with the StrongMan Front Hold.
StrongMan Duck Walk
Master the StrongMan Duck Walk for incredible lower body strength and core stability. This challenging exercise builds immense power and endurance.
Plate Hyperextension
Strengthen your lower back, glutes, and hamstrings with plate hyperextensions. This exercise builds posterior chain strength and improves spinal stability.
Otis Up
Master the Otis Up, a challenging core exercise that targets your entire abdominal wall while engaging shoulders, triceps, and chest for full-body
Lying Biceps Curl with Towel
Strengthen your biceps with the Lying Biceps Curl using a towel. This effective isolation exercise targets the biceps brachii and brachialis, promoting
Weighted Front Raise
Strengthen your anterior deltoids with the Weighted Front Raise. This isolation exercise builds shoulder definition and improves posture by lifting a
Weighted Plate Tibialis Anterior Curl
Strengthen your tibialis anterior muscles with the weighted plate tibialis curl. This isolation exercise targets the front of your shins, improving ankle
Plate Pinch
Strengthen your grip and forearms with the Plate Pinch. This simple yet effective exercise targets wrist extensors, enhancing hand strength for lifting
Standing Plate Presses
Perform standing plate presses to build strong, sculpted shoulders, chest, and triceps.
Hand Spring Wrist Curl
Strengthen your forearms and improve grip with the Hand Spring Wrist Curl. This isolation exercise effectively targets your wrist flexors using a spring
Weighted Triceps Dip on High Parallel Bars
Master the weighted triceps dip on high parallel bars to build incredible upper body strength. Add resistance for advanced triceps development.
Weighted Tricep Dips
Challenge your triceps with weighted dips. This advanced exercise builds significant upper arm strength and definition by adding external resistance.
Weighted Standing Shoulder Press
Develop strong shoulders and triceps with the Weighted Standing Shoulder Press. Press weights overhead from a standing position to build upper body
Weighted Three Bench Dips
A variation of the standard bench dip with added weight for resistance, engaging the triceps, chest, and shoulder muscles.
Weighted Sissy Squat
Challenge your quads with the weighted sissy squat. This advanced exercise deeply targets your thighs, improving strength and muscle definition.
Weighted Stability Ball Crunch (Full range)
Target your rectus abdominis with the weighted stability ball crunch. Enhance core strength and stability with this effective full-range exercise.
Weighted Squat
Master the weighted squat to build powerful legs and glutes. This compound exercise effectively strengthens your lower body, core, and improves overall
Weighted Standing Curl
Target your brachioradialis with the weighted standing curl. This exercise builds forearm strength and muscle definition by isolating the elbow flexors.
Weighted Side Bend (on stability ball)
Strengthen your obliques and sculpt your waist with the Weighted Side Bend on a stability ball.
Weighted Side Crunch
Strengthen your obliques and sculpt your waist with the Weighted Side Crunch. This exercise targets your side core muscles for improved stability and
Weighted Seated Twist (on stability ball)
Strengthen your obliques and improve core stability with the Weighted Seated Twist on a stability ball.
Weighted Russian Twist (legs up)
Strengthen your obliques and entire core with the Weighted Russian Twist. This dynamic exercise involves twisting your torso with legs elevated, boosting
Weighted Pull Up
Enhance your back and arm strength with weighted pull-ups. This advanced exercise builds significant upper body power and muscle mass effectively.
Weighted Push-up with Vest
Increase chest, shoulder, and tricep strength with Weighted Push-ups. This challenging variation uses a vest to add resistance, building powerful upper
Weighted Plate Bent Over Row
Strengthen your entire back, lats, and traps with the Weighted Plate Bent Over Row. This effective compound exercise builds thickness and improves posture.
Weighted Overhead Press Step-Up
Combine a step-up with an overhead press to build full-body strength and stability. Elevate your heart rate while targeting legs, shoulders, and core.
Weighted Overhead Crunch (on stability ball)
Strengthen your core with the weighted overhead crunch on a stability ball. This exercise targets your rectus abdominis, enhancing stability and
Weighted Muscle-up
Perform a weighted muscle-up to build extreme upper body strength. This advanced calisthenics movement combines a weighted pull-up and a weighted dip for
Weighted one leg hip thrust
Master the weighted one-leg hip thrust to sculpt powerful glutes and enhance single-leg strength.
Weighted Muscle-up (on bar)
Perform a challenging weighted muscle-up on a bar to build extreme upper body strength and power.
Weighted Inverted Row
Master the weighted inverted row to build a strong, sculpted back and powerful biceps.
Weighted Lunge with Swing
Combine lower body strength with dynamic power in the Weighted Lunge with Swing. Step into a deep lunge while powerfully swinging a weight forward,
Weighted Hyperextension
Strengthen your lower back, glutes, and hamstrings with weighted hyperextensions. This exercise builds posterior chain strength and improves posture.
Weighted Full Squat with Overhead Press
Master the Weighted Full Squat with Overhead Press to build total body strength. This powerful compound movement sculpts your quads, glutes, and shoulders
Weighted Hang Chin-Up
Elevate your chin-up strength with added weight. This advanced exercise builds significant back and bicep muscle, enhancing upper body pulling power.
Weighted Decline Crunch
Strengthen your core with the Weighted Decline Crunch. This exercise targets your rectus abdominis, helping build a strong, defined midsection.
Weighted Decline Sit-up
Intensify your core workout with the Weighted Decline Sit-up. This exercise targets your abs and hip flexors using a decline bench and added weight for
Weighted Chain Sumo Deadlift
Master the Weighted Chain Sumo Deadlift for powerful glutes, inner thighs, and hamstrings.
Weighted Close-Grip Chin-up on Dip Cage
Master the weighted close-grip chin-up on a dip cage to build a strong back and biceps.
Weighted Bench Dip
Strengthen your triceps and shoulders with the Weighted Bench Dip. This effective bodyweight exercise, enhanced with a weight plate, targets your upper
StrongMan Weight for Height
Explode from the ground, driving a heavy strongman implement overhead for maximum vertical height.
StrongMan Shield Carry
Master the StrongMan Shield Carry to build immense full-body strength, core stability, and grip endurance.
StrongMan Iceland Cross
Challenge your strength and endurance with the Iceland Cross. Carry a heavy log cross on your back, maintaining posture and walking for distance or time.
StrongMan Crucifix Hold
Master the StrongMan Crucifix Hold to build incredible shoulder endurance and stability.
StrongMan Circle of Conan
Master the StrongMan Circle of Conan: lift and carry a heavy implement in a circular path. Build immense full-body strength, grip, and core stability.
Weighted Crunch
Strengthen your core with the weighted crunch. This exercise targets your rectus abdominis, helping to build a stronger, more defined midsection.
Weighted Russian Twist
Strengthen your obliques and core with the Weighted Russian Twist. This effective exercise enhances rotational strength and abdominal stability.
Weighted Seated Calf Raise
Strengthen your calves with the Weighted Seated Calf Raise. This isolation exercise targets the gastrocnemius and soleus, building powerful lower legs.
Weighted Lying Neck Flexion
Strengthen your sternocleidomastoid with weighted lying neck flexion. This isolation exercise builds neck stability and muscle endurance, crucial for
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