Bar exercises

1. BAR - Military press

Main muscle worked: Shoulder
Materials: latex resistance tube fixed to the strap’s bar.
Fitting: resistance tube fixed under your foot.
Position: standing position

Execution:
Step 1: Exhale as you push the barbell straight upward.
Step 2: At the top of the movement, shrug your shoulders to raise the barbell even higher.
Step 3: Inhale as you reverse the motions and lower the barbell to the starting position in a controlled manner.
Step 4: Repeat the movements.

2. BAR - reverse grip pull down

Main muscle worked: Back
Materials: Latex resistance tube/band and bar.
Fitting: Place appropriate resistance band/tube at high level point.
Position: knee/seated position.

Execution:
Step 1: Attach the bar to the elastic tube / band, both already attached to a high level point as shown in the photo (the band at the center of the bar and the elastic tube at the ends of the bar). Consider a sitting position at the knees.
Step 2: Grasp the bar with a supinated grip (double underhand) just inside of shoulder width.
Step 3: Initiate the movement in the outstretched position, slightly bent, shoulder and shoulder blade relaxed, while keeping your back straight.
Step 4: initiate the movement in the outstretched position, slightly bent, shoulder and shoulder blade relaxed, while keeping your back straight Pull the bar towards your body until the elbows are in line with your torso and then slowly lower the bar back to the starting position under control.
Step 5: Repeat the movements.

3. BAR - raise-up

Main muscle worked: Shoulder
Materials: Latex resistance tube/band with the bar.
Fitting: Place appropriate resistance band/tube at low level point (under the foot).
Position: Standing position.

Execution:
Step 1: Keeping your elbows slightly bent, exhale as you raise the bar in a semicircular motion in front of you until your arms move a little passed horizontal.
Step 2: Hold for a count of two.
Step 3: Slowly reverse the motion and lower the bar to the starting position.
Step 4: Repeat the movements.

4. BAR - Lying bar biceps curl - exercise with bar and elastic tube

Execution:
Step 1: Grab the bar with an underhand grip and your hands shoulder-width apart.
Step 2: Lie flat on your back with your arms fully extended.
Step 3: Contract your biceps and curl; the bar towards your shoulders while keeping your elbows tucked by your sides.
Step 4: Pause, and then slowly lower the bar back to the starting position.

5. BAR - Standing bar biceps curl - exercise with bar and elastic tube

Main muscle worked: biceps
Materials: Choose the appropriate latex resistance band/tube, bar opened in short or wide position. 
Fitting: place elastic under your foot, keep resistance throughout the exercise band/tube to the bar. 
Warning: Place the mat on the ground to protect the elastic or control the space around, in order to not produce damage to the band/tube.
Position: standing position.

Execution:
Step 1: Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward, and the elbows should be closed to the torso. This will be your starting position.
Step 2: While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Step 3: Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Step 4: Slowly begin to bring the bar back to starting position as you breathe in.
Step 5: Repeat the sequence of movements.

Watch the video: Bar workouts.