The following exercises can be performed with a barbell or dumbbells. For each of them there exists numerous variations. Most weight training exercises can improve grip strength due to the gripping of the weights.
Deadlift
A deadlift usually involves lifting a barbell from the floor up to thigh height. It is very effective at strengthening the legs and core. Along with squats, a person will usually be able to lift the greatest amount of weight with this lift. A special kind of hexagonal shaped barbell called a trap bar (or hex bar) can be used to lift heavier weight and to maximize safety.
Squat
The squat involves holding a barbell across the shoulders and upper back and squatting down and standing up again. It is very effective at building leg and core strength. Ordinarily the bar is lifted out of a rack at just below shoulder height to begin with. It is frequently mentioned as being the most effective single weight training exercise for building all round physical strength. A front squat is a variation which involves holding the barbell in front of the torso and resting it on the tops of the shoulders and the upper chest.
Bench press
For the bench press a person lies with their back on a bench. They hold a barbell over their chest and lower and lift it. It is an exercise designed to strengthen the arms and upper body, especially the shoulders and chest.
Bicep curls
Bicep curls are usually performed with dumbbells and involve holding them at hip height before lifting them up to just over shoulder height with a bending action of the arm. They are used to strengthen the arms and especially the biceps.
Overhead press
The overhead press involves holding dumbbells at just over shoulder height and pressing them upwards and lowering them again. This exercise is used to strengthen the arms, shoulders and upper body.