Bar Benefits

Working pull-ups into your routine will strengthen your upper body, but that’s not the only reason to incorporate the bar into a workout.

Pull-ups are popular—and not because they’re easy; because they’re effective. The move requires you to use your core, quads, glutes, and of course your entire upper body.

So athletes hitting the bar for stronger arms and shoulders will be pleasantly surprised with the results. "It’s a multi-joint exercise that strengthens your grip, biceps, back and abs," says Lucas Varella, a Tier X health and fitness coach at Equinox  in Century City, California. 

Strengthen every body part from head to toe with these variations. Perform 2 or 3 sets of each exercise twice a week.