7 Best Body Bar Exercises for Arms, Legs and Buttocks

Jason Williams
body bar exercises

It is not necessary to exhaust yourself with diets and spend hours in the gym to have elastic thighs, slender legs, or a toned stomach. You can work out all the muscle groups and bring your body closer to perfection if you regularly work out with such an accessory as the body bar.

What is a Body Bar?

The Body Bar is a steel rubberized fitness stick with knobs at the ends. It is used when performing strength training and resembles a barbell neck, but without the usual heavy “plates” at the ends. The body bar is designed to correct the figure and work out problem areas. With the help of it, it is impossible to pump up the muscles similar to the bodybuilders, but it is quite possible to make the body not only slim but also defined, good-looking, and healthy.

The body bar is easy to use and store. You can practice with it at home or in the fresh air if you cannot attend the gym. This accessory can be purchased in any online store with sports equipment, where it is presented in a wide range and with different weights or the bar available also.

Effective Body Bar Exercises: Arms, Legs, and Buttock Workouts

Body bar exercises will strengthen your back muscles, straighten your shoulders, and give your arms and legs a beautiful sense of relief and definition. It is not difficult to perform these and the main thing is to follow the rules clearly.

1. Body Bar Squats

The Squat exercise will help you to work out the front surface of the thigh and the abductor muscles of the leg.

squats body bar exercise

Exercise technique:

  • Stand straight with your feet shoulder-width apart. Place the body bar on your shoulders (upper part of trapezius, behind the head) and hold it with a wide grip;
  • Place your elbows under the body bar. The back should be straight, the knees “soft” (slightly bent), and the stomach-retracted (tensed);
  • As you inhale, lower yourself down until your hips are close to the floor;
  • On the exhalation, rise up, simultaneously lifting the legs to the standing position again (preferably to a parallel with the floor).

When going down, make sure that the knee is above the foot (do not let your knees go beyond the toe line). When lifting the legs, keep your back straight.

Quantity: 15-20 reps for each set.

2. Body Bar Deadlift

The Deadlift will help you to train the back of the thigh and buttocks.

The Exercise technique:
  • Place your legs slightly bent at the knees at shoulder level. Take the body bar in your hands and lower them slightly, holding the equipment in front of you;
  • On the inhale, bend forward, and lower the stick to your knees, pull your buttocks back, and do not bend your back (stretch should be felt in the back of the thigh, not the back);
  • On the exhalation, come back up and take the starting position.
Quantity: 4 sets of 10–15 reps.

3. Body Bar Lunges

Lunges allow you to strengthen the leg muscles, as well as tighten the buttocks.

lunges body bar exercise

The Exercise technique:

  • Place the body bar on your shoulders and place your feet together;
  • Step forward with your left foot and return to the starting position;
  • The same thing should be repeated with the right leg. The knee should form a right angle during these movements.
Quantity: 15 reps for each leg.

4. Body Bar Lifts

With the help of this exercise with a body bar, the anterior delta (the front part of the shoulder muscle) is perfectly worked out, as well as the shoulders.

lifts body bar exercise

The Exercise technique:

  • Stand straight, with your feet shoulder-width apart. Hold the body bar in front of you. The angle at the elbow joint is 90°, the arms are pressed against the body;
  • As you exhale, raise your arms up to make your shoulder parallel with the floor;
  • As you inhale, return to the starting position.

When performing the exercise, do not lift your shoulders up. The angle at the elbow joint should remain unchanged (do not bend or extend your elbows).

Quantity: 12-15 reps.

5. Standing Body Bar Behind the Neck Press

Behind the Neck Press works out the middle deltoid (middle part of the shoulder muscle).

The Exercise technique:

  • Stand straight, with your legs shoulder-width apart, abdominal muscles tensed. Hold the body bar above your head with a wide grip;
  • As you inhale, bend your arms and lower the body bar down to the middle of your head. Point your elbows exactly at the floor, the angle at the elbow joint is slightly less than 90° (slightly sharp);
  • On the exhalation, return to the starting position.

Maintain a natural deflection in the lower back. The forearms and hands should be positioned in the same plane (do not twist the hands).

Quantity: 12-15 reps.

6. Body Bar Bench Press

The pectoral muscle is trained within this exercise with the body bar.

The Exercise technique:

  • Lie down on a horizontal bench or step platform, press the lower back tightly against the support, the abdominal muscles should be tense;
  • Grasp the body bar with a wide grip (wider than the shoulders), the elbows are slightly bent (do not straighten them completely);
  • As you inhale, lower the body bar to chest level, point your elbows directly at the floor, and keep your forearms perpendicular to the floor;
  • On the exhalation, return to the starting position.

Do not lift your back off the bench or support when performing this bench press. Do not make sudden thrusting movements from the chest and do not straighten your elbows completely.

Quantity: 12-15 reps.

7. French Bench Press with the Body Bar

This exercise works on the back of the arm (triceps).

french bench press body bar exercise

The Exercise technique:

  • Lie on a horizontal bench or step platform, press your lower back firmly against the support, tighten your abdominal muscles, bend your legs at the knees. Grasp the body bar shoulder-width apart (maybe a little narrower);
  • Bring your hands closer to your face, slightly in front of you, the elbows need to be fixed at one point close together;
  • As you inhale, lower your arms down carefully, to avoid dropping the bar on your face;
  • As you exhale, return to the starting position.

In this exercise, only the elbow joint should work (the shoulders do not come off the support surface), and the elbow should be at one point all the time. Do not make any sudden movements lowering the body bar to the level of the head.

Quantity: 15-18 reps.

Frequently Asked Questions

Where can I Buy an Exercise Body Bar?

You can buy a body bar at any sports store or on Amazon.

How Much Weight is the Body Bar?

The body bar can have any weight depending on the manufacturer. The most popular weights are: 6, 8, 10, 12 & 14 lbs.

What Exercises Can I Do with a Body Bar?

There are a huge variety of body bar exercises. In our article, we have presented 7 of the most effective in our opinion. But for more exercises, you can look at our other fitness articles for further options, ideas, and exercises.

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