A barbell assists you in building your back, arm, and stomach muscles without any extra machinery. Certain movements are listed below:
Medium Grip Pull-ups
- Hold the bar a little wider than your shoulders.
- Squeeze your chest to the bar, keeping it under control.
- Do 3-4 techniques, aiming for 6-12 reps.
Reverse Grip Pull-ups
- Palms facing you. Grab at shoulder width.
- This targets your back and biceps.
- Perform 3 sets of 6-12 reps.
Hanging Leg Raises
- Hold the bar using a straight grip.
- Activate your abdominal muscles and bring your legs up to ground level.
- Do 3 sets of 10-15 repetitions.
Negative Pull-ups
- Jump up or use a support to get into an overhead position.
- Slowly lower yourself down, counting 3-5 seconds.
- Help strengthen muscles and improve technique.
Breaks And Recovery
- Rest 1-2 days before your next back and arm workout.
- Watch your diet, add foods with protein.
Conclusion
Train on the bar regularly, watch the technique and give your body time to rest. This will help you strengthen your muscles, increase your endurance and achieve new results.
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