Exercise bars are free weights similar to barbells, but without the plates on the ends. Exercise bars are solid weighted bars often made from steel with rubber end caps. Because they are free weights, many barbell and other free-weight exercises can be done with weighted exercise bars. However, there are some unique, combination exercises that you can do with exercise bars that that you could not do with a barbell. Bars typically range from 1 to 36 lbs.
One Arm Row With Balance
The one arm row with balance exercise targets the back, shoulders and arms. An exercise ball gives extra challenge while performing this exercise, making the one arm row with balance a core exercise, too. To perform this exercise, place your left hand flat on a ball with your arm straight and hold a bar in your right hand with your palm inwards. Bend forward so that your back is flat and extend your left leg straight behind you. If you find this exercise difficult you can use a flat bench instead of a ball or keep both feet on the ground. Raise the bar toward your right shoulder by bending your elbow.
Stork Curl and Leg Extension
The stork curl and leg extension tones the biceps and quads. To perform this exercise, stand on your right leg with your left knee bent in front of your waist and holding an exercise bar with your arms bent slightly over your left thigh, palms up. Bend your arms until the bar almost touches your collarbones, then lower to the starting position. At the same time, extend your left leg forward and then bend back to the starting position. Switch legs after you are done with the left leg. The biceps get twice the workout with this exercise because each leg only does half as many extensions. Wearing ankle weights evens out this imbalance.
Alternating Shoulder Stability
The alternating shoulder stability exercise works the core, shoulders and chest. By passing the bar from hand to hand the weight distribution changes constantly, which trains the core muscles and improves balance and coordination. Lying on an exercise ball adds core challenge, too. To perform this exercise, rest your neck and back on a ball and align your knees over your ankles with your hips lifted in line with your shoulders. Hold your arms straight out to your sides, palms up, and pass the bar from hand to hand over your chest. The exercise bar remains parallel to the floor.
Lying Triceps-Abs Combo
The lying triceps-abs combo exercise tones the tris and abs. The top half of your body does a skull crusher and the bottom half does a bicycle maneuver. To perform this exercise, lie on your back with an exercise bar held above your chest and shoulders with your arms straight and palms facing your feet. Bend your knees to right angles and align them over your hips. Use a spotter if you are new to strength training to lessen the possibility of dropping the bar on your throat or face. Next, bend your elbows and lower the bar to your forehead and then raise the bar again while extending your left leg straight. Alternate legs each time you raise the bar.
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