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Programs & Education
	Body Bar Nation
		Instructional Videos
		Body Bar® Moves
			Arms
			Legs
			Back
			Chest
			Abdominals
	Tradeshows and Conventions
	Master Classes & Workshops
	Body Bar Exchange Program

Bent Over Row (Two Arm Front | Overhand): Begin with your feet hip distance apart (or wider), grasping the Body Bar® with an overhand grip. Tilt from the hips and let the bar hang at your knees. Hands should be just outside the knees as you begin. Bend the elbows and pull back to bring the bar in towards the crease of your hip. Elbows should be tucked in close to the sides. Extend the elbows to return to the starting position.

NOTE:You may also perform this exercise with a wide grip. When pulling the bar in towards the body, the bar will be just above the hips (towards the navel).

Bent Over Row (Two Arm Front | Underhand): Begin with your feet hip distance apart (or wider), grasping the Body Bar® with an underhand grip. Tilt from the hips and let the bar hang at your knees. Hands should be just outside the knees as you begin. Bend the elbows and pull back to bring the bar in towards the crease of your hip. Elbows should be tucked in close to the sides. Extend the elbows to return to the starting position.

NOTE:You may also perform this exercise with a wide grip. When pulling the bar in towards the body, the bar will be just above the hips (towards the navel).

Bent Over Row (One Arm Front | Overhand): Begin with your feet hip distance apart (or wider), grasping the Body Bar® in an overhand grip with one hand. You can ‘spot’ yourself by lightly grasping the bar with your left hand at the very end of the bar. Tilt from the hips and let the bar hang at your knees. Hand should be just outside the knees as you begin. Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.

Bent Over Row (One Arm Front | Underhand): Begin with your feet hip distance apart (or wider), grasping the Body Bar® in an underhand grip with one hand. You can ‘spot’ yourself by lightly grasping the bar with your left hand at the very end of the bar. Tilt from the hips and let the bar hang at your knees. Hand should be just outside the knees as you begin. Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the sides. Extend the elbow to return to the starting position.

Bent Over Row (One Arm Side): Begin with your feet hip distance apart (or wider), grasping the Body Bar® in an overhand grip with one hand. Position the bar to the side of your body hanging straight down. Tilt from the hips and let the bar hang at your knees (hand holding the bar will be close to the knee). Bend the elbow and pull back to bring the bar in towards the crease of your hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.

Bent Over Row (Split Stance | Floor): Place your right leg behind you (straight) and bend the left leg. Use your left hand on your left thigh for support and grasp the bar with your right hand. One end of the Body Bar® will be on the floor near your back (right) foot and the other end will be pointing away from you. Bend the elbow and pull back to bring the bar in towards the shoulder. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.

Bent Over Row (Split Stance | Off Floor): Place your right leg behind you (straight) and bend the left leg. Use your left hand on your left thigh for support and grasp the bar with your right hand. The Body Bar® will be parallel to the floor. Bend the elbow and pull up & back to bring the bar in towards the hip. Elbow should be tucked in close to the side. Extend the elbow to return to the starting position.

Upright Row (Two Arm): Begin by holding the Body Bar® with an overhand grip in front of the thighs. Initiate the lift by drawing the elbows OUT and up to bring the bar to mid chest. At the top of the movement, elbows should be above the bar, wrists neutral and shoulders relaxed. Lower down to the starting position to complete the exercise.

NOTE: Be sure to concentrate on moving the elbows OUT just as much as you move the elbows up. Pretend you are trying to pull the bar apart to get the most from the exercise.

Upright Row (Single Arm): Place one hand in the center of the Body Bar® in an overhand grip in front of the thighs. Initiate the lift by drawing the elbow OUT and up to bring the bar to mid chest. The bar will actually travel diagonally (slightly) and the hand will arrive near the armpit. At the top of the movement, elbow should be above the bar, wrist neutral and shoulders relaxed. Lower down to the starting position to complete the exercise.

NOTE: Be sure to concentrate on moving the elbow OUT just as much as you move the elbow up. Performing the upright row single arm will actually allow a greater range of motion with less stress on the shoulder joint if performed correctly. However, the weight may be a factor. Feel free to gently spot the bar with the other hand as you lift to execute the single arm upright row.

Reverse Fly (Floor): Begin with feet hip distance apart and tilt from the hip to bring your chest towards the floor. Place your right hand towards the top of the Body Bar® and your left hand on your thigh for support. One end of the bar will be on the floor and the other in line with your shoulder an arm’s distance away. Without moving your torso, open the arm to the side. Return to the starting position.

Reverse Fly (Off Floor): Begin with feet hip distance apart and tilt from the hip to bring your chest towards the floor. Place your right hand in the center of the Body Bar® and your left hand on your thigh for support. The bar will be about parallel to the floor with your arm extended away from the body. Without moving your torso, open the arm to the side bringing the bar in line with your shoulder. Return to the starting position.

NOTE: If needed, spot yourself with the opposite hand.

Bridge: Lie down on the floor and bend your knees so both feet are on the floor. Place the bar across the hips. Push through the heels and lift the buttocks off the floor. Return to the starting position.

NOTE: Remember to keep all weight out of the neck. Use the bar as a level. The bar should remain straight throughout the exercise.

Back Extension: Lie face down on the floor with bar extended above the head. Begin to roll the bar back towards your head without bending the elbows and lift the chest off the floor.