How to use…
The Parallel Bars Station (#3)
This simple set of four parallel bars, two at 36″ and two at 46″, set the stage for dozens of exercises both standard and creative. Try to replicate the action of standard upper body exercises you would do in a gym: lat pulls, chest press, seated rows and shoulder press. It takes a bit of creativity but all are possible on this the Parallel Bars station. Safely anchor a length of stretchy tubing to offset some of your body weight for tough exercises like dips! Place your arms beneath you supporting your weight like in the header image above, from there draw you knees towards your chest for a full-range abdominal exercise.
How-to Animations:
The how-to animations below provide snippets of exercises demonstrating proper form, posture and positioning.
1. Horizontal push
Notes:
The push up is a standard action in resistance training for the upper body, using the same muscles and joints as other pushing-from-the-chest analogs like chest press.
Muscles used:
Shoulders – anterior deltoids, medial deltoids
Chest – pectoralis major
Arms – triceps
Mid-section – anti-flexion stabilizers front and rear
Lower body – active as stabilizers
Difficulty:
2. Horizontal pull, option 1
Notes:
The pull up action uses major muscles opposite to those used in the push up and, as such, these two exercises pair up perfectly and should be included together. It’s a bit tricky to wedge your legs as shown. If so, try option 2, the next exercise below.
Muscles used:
Shoulders – posterior deltoids
Back – latissimus dorsi, trapezius, rhomboids, spinal stabilizers
Arms – biceps, forearm group
Mid body – core stabilizers
Difficulty:
3. Horizontal pull, option 2
Notes:
An option to exercise 2 above, this version has the knees resting on the inner 36″ bar while hanging on to the furthest 46″ bar. The result is a shorter lever arm and the sensation of less resistance.
Muscles used:
Shoulders – posterior deltoids
Back – latissimus dorsi, trapezius, rhomboids, spinal stabilizers
Arms – biceps, forearm group
Mid body – core stabilizers
Difficulty:
4. Vertical press
Notes:
Inverting above the Parallel Bars allows you to push vertically much like the action of a shoulder press. For a lower place to perform this exercise, try the Parallettes station.
Muscles used:
Shoulders – anterior deltoids, medial deltoids
Back – spinal stabilizers
Arms – triceps
Mid-section – core stabilizers
Difficulty:
5. Assisted squat
Notes:
This is a safe and effective introduction to the squat. By grasping the bar, you can offset your body weight a little or a lot, or you can simply place you hands on the bar for balance allowing the legs to handle all of your body weight.
Muscles used:
Shoulders – light involvement of posterior deltoids
Back – light involvement of trapezius, rhomboids, spinal stabilizers
Arms – light involvement of biceps, forearm group
Mid-section – Core stabilizers
Legs – glutes, upper hamstrings, quads
Difficulty:
6. Assisted squat, weight shift
Notes:
For those who would like to add to the workload of an assisted squat, try shifting your body weight lots or little to the other leg and then squat. Repeat with the other leg. Right then left or vice-versa. The hands for this exercise are simply used for balance.
Muscles used:
Shoulders – light involvement of posterior deltoids
Back – light involvement of trapezius, rhomboids, spinal stabilizers
Arms – light involvement of biceps, forearm group
Mid-section – Core stabilizers
Legs – glutes, upper hamstrings, quads
Difficulty:
7. Assisted squat, one leg
Notes:
Another way of adjusting the workload of an assisted squat is to try using one leg. In this exercise the hands are grasping the bar and the upper body is actively taking a share of the load by pulling a little or a lot.
Muscles used:
Shoulders – light involvement of posterior deltoids
Back – light involvement of trapezius, rhomboids, spinal stabilizers
Arms – light involvement of biceps, forearm group
Mid-section – Core stabilizers
Legs – glutes, upper hamstrings, quads
Difficulty:
8. Hip flexion, one
Notes:
Start with a secure grip: place your forearms along the top of the 46″ bars, elbows tucked into your sides, grasp bars with your hands. The legs hang and spread so as to not touch the ground. The mid section muscles contract and the knees rise towards the chest.
Muscles used:
Shoulders – as stabilizers: medial deltoids
Back – as stabilizers: trapezius, rhomboids
Arms – as stabilizers: triceps
Mid-section – hip flexors, rectus femoris, abdominals, external obliques
Difficulty:
9. Hip flexion, two
Notes:
This version differs from the above hip flexion exercise as the arms are extended and the triceps are engaged statically to keep your arms straight. Otherwise the action at the level of the mid section is the same.
Muscles used:
Shoulders – as stabilizers: medial deltoids
Back – as stabilizers: trapezius, rhomboids
Arms – triceps
Mid-section – hip flexors, rectus femoris, abdominals, external obliques
Difficulty:
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