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 2 of 5 · 232 total

Barbell Mixed Grip Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Upper legs
- Waist
Barbell Muscle Clean
Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Narrow Stance Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Olympic Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell One Arm Side Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Barbell Overhead Shrug
Intermediate · deltoids and trapezius
- Back
- Shoulders
Barbell Overhead Squat
Advanced · glutes, hamstrings, and quadriceps
- Shoulders
Barbell Pause Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Pause Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Paused Sumo Deadlift
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Hips
- Lower legs
Barbell Pendlay Row
Intermediate · lats and trapezius
- Back
- Shoulders
Barbell Pin Front Squat
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Pin Good Morning
Intermediate · erector spinae and hamstrings
- Back
- Upper legs
Barbell Pin Squat
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Power Jerk
Advanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
- Shoulders
- Upper arms
- Waist
Barbell Power Snatch
Advanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
- Shoulders
Barbell Power Snatch From Blocks
Advanced · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
- Shoulders
Barbell Pullover With Bench Press
Intermediate · lats and pectorals
- Back
- Chest
Barbell Pullover-To-Press
Intermediate · deltoids, pectorals, and triceps
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Barbell Pulse Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Quarter Squat
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Rack Pull
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Rear Delt Raise
Intermediate · deltoids
- Shoulders
Barbell Reeves Deadlift
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Reverse Grip Overhead Press
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
Barbell Romanian Deadlift
Intermediate · erector spinae, glutes, hamstrings, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Seated Twist
Intermediate · abs and obliques
- Waist
Barbell Side Bent
Intermediate · obliques
- Waist
Barbell Side Hip Rollout
Advanced · abs, lats, obliques, serratus anterior, and triceps
- Lower arms
- Upper legs
- Waist
Barbell Side Rollout
Advanced · abs, lats, and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Side Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Single Leg Good Morning
Advanced · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Barbell Sitted Alternate Leg Raise
Advanced · abs, deltoids, and obliques
- Upper legs
- Waist
Barbell Snatch
Advanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Snatch Balance
Advanced · adductors, glutes, hamstrings, quadriceps, serratus anterior, and trapezius
- Shoulders
- Upper arms
Barbell Snatch Deadlift
Intermediate · erector spinae, glutes, hamstrings, and quadriceps
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Snatch From Blocks
Advanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Barbell Snatch Grip Deadlift
Intermediate · glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Lower legs
- Upper legs
Barbell Snatch Pull
Advanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Split Clean
Advanced · calves, glutes, hamstrings, lats, pectorals, quadriceps, serratus anterior, and trapezius
- Lower legs
- Upper legs
Barbell Split Jerk
Advanced · adductors, calves, deltoids, glutes, hamstrings, quadriceps, and serratus anterior
- Shoulders
Barbell Split Snatch
Advanced · deltoids, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Barbell Split Stance RDL
Intermediate · glutes and hamstrings
- Lower legs
- Upper legs
- Waist
Barbell Squat 2 Sec Hold
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Squat On Knees
Intermediate · glutes and quadriceps
- Lower legs
- Upper legs
Barbell Staggered Stance Deadlift
Intermediate · calves, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Barbell Standing Calf Raise
Intermediate · calves
- Lower legs
Barbell Standing Military Press Close Stance
Intermediate · trapezius
- Back
- Chest
- Shoulders
- Upper arms

← Browse the full exercise library

Barbell Mixed Grip Deadlift

Barbell Muscle Clean

Barbell Narrow Stance Squat

Barbell Olympic Squat

Barbell One Arm Side Deadlift

Barbell Overhead Shrug

Barbell Overhead Squat

Barbell Pause Deadlift

Barbell Pause Lunge

Barbell Paused Sumo Deadlift

Barbell Pendlay Row

Barbell Pin Front Squat

Barbell Pin Good Morning

Barbell Pin Squat

Barbell Power Jerk

Barbell Power Snatch

Barbell Power Snatch From Blocks

Barbell Pullover With Bench Press

Barbell Pullover-To-Press

Barbell Pulse Squat

Barbell Quarter Squat

Barbell Rack Pull

Barbell Rear Delt Raise

Barbell Reeves Deadlift

Barbell Reverse Grip Overhead Press

Barbell Romanian Deadlift

Barbell Seated Twist

Barbell Side Bent

Barbell Side Hip Rollout

Barbell Side Rollout

Barbell Side Split Squat

Barbell Single Leg Good Morning

Barbell Sitted Alternate Leg Raise

Barbell Snatch

Barbell Snatch Balance

Barbell Snatch Deadlift

Barbell Snatch From Blocks

Barbell Snatch Grip Deadlift

Barbell Snatch Pull

Barbell Split Clean

Barbell Split Jerk

Barbell Split Snatch

Barbell Split Stance RDL

Barbell Squat 2 Sec Hold

Barbell Squat On Knees

Barbell Staggered Stance Deadlift

Barbell Standing Calf Raise

Barbell Standing Military Press Close Stance

Barbell Mixed Grip Deadlift

Barbell Muscle Clean

Barbell Narrow Stance Squat

Barbell Olympic Squat

Barbell One Arm Side Deadlift

Barbell Overhead Shrug

Barbell Overhead Squat

Barbell Pause Deadlift

Barbell Pause Lunge

Barbell Paused Sumo Deadlift

Barbell Pendlay Row

Barbell Pin Front Squat

Barbell Pin Good Morning

Barbell Pin Squat

Barbell Power Jerk

Barbell Power Snatch

Barbell Power Snatch From Blocks

Barbell Pullover With Bench Press

Barbell Pullover-To-Press

Barbell Pulse Squat

Barbell Quarter Squat

Barbell Rack Pull

Barbell Rear Delt Raise

Barbell Reeves Deadlift

Barbell Reverse Grip Overhead Press

Barbell Romanian Deadlift

Barbell Seated Twist

Barbell Side Bent

Barbell Side Hip Rollout

Barbell Side Rollout

Barbell Side Split Squat

Barbell Single Leg Good Morning