Equipment

Weight Plate Exercises

Browse 232 exercises you can do with weight plate. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 5 · 232 total

Barbell Back Wide Shrug
Intermediate · trapezius
- Back
- Shoulders
Barbell Band Assisted Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Hips
- Lower legs
Barbell Banded Bench Press
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Barbell Banded Weighted Plate Bench Press
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Barbell Behind The Back Push Press
Advanced · deltoids, glutes, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Bench Press With 1 Board
Intermediate · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Barbell Bent Arm Pullover
Intermediate · lats and pectorals
- Back
Barbell Bent Over Flexion Row Back
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Barbell Bent Over Wide Grip Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Barbell Butterfly Z Press
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Barbell Chest Press On Stability Ball
Advanced · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Barbell Clean And Jerk
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Clean And Press
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Clean Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Upper legs
Barbell Clean High Pull
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Shoulders
Barbell Clean Pull
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Close Grip Larsen Press
Intermediate · triceps
- Chest
- Upper arms
Barbell Cossack Squat
Advanced · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Curtsey Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Deadlift 360 Degrees
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Deadlift From Blocks
Intermediate · erector spinae, glutes, hamstrings, lats, and quadriceps
- Back
- Lower legs
- Upper legs
Barbell Deadlift From Deficit
Intermediate · glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Upper legs
- Waist
Barbell Decline Shrug
Beginner · trapezius
- Back
Barbell Diagonal Leg Lift Rollout
Advanced · abs, hamstrings, lats, and obliques
- Lower legs
- Upper legs
- Waist
Barbell Dimel Deadlift
Intermediate · glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Forward Backward Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Frog Stance Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Legs
Barbell Full Clean
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Full Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Hack Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Half Kneeling Shoulders Press
Intermediate · deltoids
- Shoulders
- Upper legs
- Waist
Barbell Hang Clean
Advanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Hang Clean Below The Knees
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Hang Clean High Pull
Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Hang Power Clean
Advanced · erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Hang Snatch
Advanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Hang Snatch Below The Knees
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell High Pull
Intermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Hook Grip Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Incline Front Raise
Intermediate · deltoids
- Shoulders
Barbell Jefferson Squat
Intermediate · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Jump Squat
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell KAS Glute Bridge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Leg Twist Press
Advanced · abs, obliques, and pectorals
- Waist
Barbell Lying Close Grip Underhand Row On Rack
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Barbell Lying Lifting On Hip
Intermediate · glutes and hamstrings
- Lower legs
- Upper legs
- Waist
Barbell Lying Row On Rack
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms

← Browse the full exercise library

Barbell Back Wide Shrug

Barbell Band Assisted Deadlift

Barbell Banded Bench Press

Barbell Banded Weighted Plate Bench Press

Barbell Behind The Back Push Press

Barbell Bench Press With 1 Board

Barbell Bent Arm Pullover

Barbell Bent Over Flexion Row Back

Barbell Bent Over Wide Grip Row

Barbell Butterfly Z Press

Barbell Chest Press On Stability Ball

Barbell Clean And Jerk

Barbell Clean And Press

Barbell Clean Deadlift

Barbell Clean High Pull

Barbell Clean Pull

Barbell Close Grip Larsen Press

Barbell Cossack Squat

Barbell Curtsey Lunge

Barbell Deadlift

Barbell Deadlift 360 Degrees

Barbell Deadlift From Blocks

Barbell Deadlift From Deficit

Barbell Decline Shrug

Barbell Diagonal Leg Lift Rollout

Barbell Dimel Deadlift

Barbell Forward Backward Lunge

Barbell Frog Stance Deadlift

Barbell Full Clean

Barbell Full Squat

Barbell Hack Squat

Barbell Half Kneeling Shoulders Press

Barbell Hang Clean

Barbell Hang Clean Below The Knees

Barbell Hang Clean High Pull

Barbell Hang Power Clean

Barbell Hang Snatch

Barbell Hang Snatch Below The Knees

Barbell High Pull

Barbell Hook Grip Deadlift

Barbell Incline Front Raise

Barbell Jefferson Squat

Barbell Jump Squat

Barbell KAS Glute Bridge

Barbell Leg Twist Press

Barbell Lying Close Grip Underhand Row On Rack

Barbell Lying Lifting On Hip

Barbell Lying Row On Rack

Barbell Back Wide Shrug

Barbell Band Assisted Deadlift

Barbell Banded Bench Press

Barbell Banded Weighted Plate Bench Press

Barbell Behind The Back Push Press

Barbell Bench Press With 1 Board

Barbell Bent Arm Pullover

Barbell Bent Over Flexion Row Back

Barbell Bent Over Wide Grip Row

Barbell Butterfly Z Press

Barbell Chest Press On Stability Ball

Barbell Clean And Jerk

Barbell Clean And Press

Barbell Clean Deadlift

Barbell Clean High Pull

Barbell Clean Pull

Barbell Close Grip Larsen Press

Barbell Cossack Squat

Barbell Curtsey Lunge

Barbell Deadlift

Barbell Deadlift 360 Degrees

Barbell Deadlift From Blocks

Barbell Deadlift From Deficit

Barbell Decline Shrug

Barbell Diagonal Leg Lift Rollout

Barbell Dimel Deadlift

Barbell Forward Backward Lunge

Barbell Frog Stance Deadlift

Barbell Full Clean

Barbell Full Squat

Barbell Hack Squat

Barbell Half Kneeling Shoulders Press