In 1987, the Body Bar company invented a training bar by the same time. It measures 4-feet long, weighs between 6 and 24 lbs. and is coated in rubber for better grip. It's still used today to help people perform a variety of resistance-training exercises without the added bulk of weights and is used in gyms for group-oriented exercise classes.
Step 1
Use the body bar to do bench presses just as you would with a barbell. To begin, lie on an exercise bench with the body bar in front of your chest gripped firmly in both hands. Your elbows should be bent out to the sides. Push upwards by straightening your arms. Keep the bar above your chest, then slowly lower it back down to the starting position. Repeat at least 10 times.
Step 2
Perform squat rows with the body bar by standing with your back straight and shoulders back. Separate your feet slightly and hold the bar in both hands straight out in front of you with your palms facing down. Bend your knees and squat down. Pretend you're trying to sit down. Hold this position and squeeze your shoulder blades back. At the same time, bend your arms toward the sky in a rowing motion. Lower the bar as you straighten your arms then straighten your legs and stand tall once again. Repeat at least 10 times.
Step 3
Perform a pullover exercise with the body bar and tone your sides. Lie on an exercise bench with the body bar gripped firmly in both hands. Your arms should be stretched out. Lower the bar toward your head but keep your arms straight. Use your abdominal muscles to control the movement, then bring it back to the beginning pose. Repeat at least 10 times.
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