Back Exercises

20 Muscle-Building Bar Exercises That Are Insanely Effective

Try these killer bodyweight moves at a playground or on parallel bars in the gym.

by
pullup

16. Front Backs

How to do it: Start at the bottom of a pullup position, pull halfway up, then brace your body and pull forward while opening your elbows wide. Reverse the movement by pushing your body back and down, closing your elbows in. Make sure to keep your elbows bent at 90 degrees the entire time.
Reps: 5 (front to back is 1 rep)
Sets: 5 (work up to 10 as you progress)
Rest: Beginners completing fewer sets can take 30 sec to 1 min; advanced athletes completing higher sets take 3-5 min. 

17. Traveling Dips

How to do it: Grasp a hand on either bar of a set of parallel bars (if you have enough room to fit between them!). Dip down, then step your right arm out to your right. Dip again. Now, take a step with your left arm. Dip again. Repeat this pattern across the length of the monkey bars and then work backwards on your return (facing the same direction). Each dip counts as 1 rep. If you can't fit between parallel bars, travel laterally along the outside of one of the main bars that make up the monkey bars.
Reps: 5 (work up to 10 as you progress)
Sets: 5 (work up to 10 as you progress)
Rest: Rest: Beginners completing fewer sets can take 30sec to 1min; advanced athletes completing higher sets take 3-5min.

Note: Go slower to make it harder.

18. Wrist Grip Pullups

How to do it: Grab the bar with one hand (overhand). Your free hand grabs hold of that wrist. Execute pullups as you would normally, then repeat on the other side. “I recommend doing your weaker arm first,” Hinds says, to help balance out any weaknesses. 
Reps: 5
Sets: 5
Rest: Beginners completing fewer sets can take 30 sec to 1 min; advanced athletes completing higher sets take 3-5 min.

Note: Lower the grip on the working arm to make it more difficult. Think of this as a precursor to a one-arm pullup. 

19. Commando Pullups With One-Arm Negative Focus

How to do it: Stand perpendicular to a parallel bar and assume a commando grip. (Similar to a grip you’d use climbing a rope: Position your hands so they’re facing each other with one in front of the other.) Position your right hand so its closest to your face. Pull all the way up and touch your right shoulder to the bar. From here, squeeze your right arm pit and pull that elbow in, lightening the grip on your left arm (but keeping it on the bar). Do a 3- to 5-count negative rep all the while squeezing that right elbow into your side as you descend down.


Reps: 5 (work up to 10 as you progress)
Sets: 5 (work up to 10 as you progress)
Rest: Beginners completing fewer sets can take 30 sec to 1 min; advanced athletes completing higher sets take 3-5 min.

Note: This is an additional step in working towards the one-arm pullup. “As you improve, lighten the grip more and more on your far hand,” Hinds says. “Again, always begin with the weaker arm first.”

20. One-Arm Pullup

How to do it: Begin with a firm, overhand grip of the bar. Take the opposite arm and extend it out and across your body as you begin to execute the pullup. Squeeze the armpit of your pulling arm and pull the opposite shoulder towards your working arm. Keep the movement controlled.
Reps: 1 (work up to 5 as you progress)
Sets: 1-5
Rest: Beginners completing fewer sets can take 30 sec to 1 min; advanced athletes completing higher sets take 3-5 min.

SEE ALSO: 4 Moves to Increase Your Back Width 

 

Pages
Comments