Torsion Bar SHOULDER Exercises

One armed Torsion Bar Press

Bicep curl the Torsion Bar up to bring it to shoulder height.

The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.

Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.

As you exhale, push the Torsion Bar up until your arm is fully extended.

After a second pause, slowly come down back to the starting position as you inhale.

Repeat for the recommended amount of repetitions and then switch arms.

 

Torsion Bar Rear Delt Row

Stand up straight while holding a Torsion Bar using a wide (higher than shoulder width) and overhand (palms facing your body) grip.

Bend knees slightly and bend over as you keep the natural arch of your back.

Let the arms hang in front of you as they hold the Torsion Bar.

Once your torso is parallel to the floor, flare the elbows out and away from your body.

While keeping the upper arms perpendicular to the torso, pull the Torsion Bar up towards your upper chest as you squeeze the rear delts and you breathe out.

When performed correctly, focus on targeting the rear delts; the arms should only act as hooks.

Slowly go back to the initial position as you breathe in.

Repeat for the recommended amount of repetitions.

 

Standing Torsion Bar Military Press

Start by grabbing the Torsion Bar using a pronated (palms facing forward) grip.

Make sure to grip the TB wider than shoulder width apart from each other.

Slightly bend the knees and place the Torsion Bar on your collar bone.

Lift the Torsion Bar up keeping it lying on your chest.

Take a step back and position your feet shoulder width apart from each other.

Once you pick up the Torsion Bar with the correct grip length, lift the Torsion Bar up over your head by locking your arms.

Hold at about shoulder level and slightly in front of your head.

This is your starting position.

Lower the Torsion Bar down to the collarbone slowly as you inhale.

Lift the Torsion Bar back up to the starting position as you exhale.

Repeat for the recommended amount of repetitions.

 

Upright Torsion Bar Row

Grasp a Torsion Bar with an overhand grip that is slightly less than shoulder width.

The Torsion Bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows.

Your back should also be straight.

This will be your starting position.

Now exhale and use the sides of your shoulders to lift the Torsion Bar, raising your elbows up and to the side.

Keep the Torsion Bar close to your body as you raise it.

Continue to lift the Torsion Bar until it nearly touches your chin.

Your elbows should drive the motion, and should always be higher than your forearms.

Remember to keep your torso stationary and pause for a second at the top of the movement.

Lower the Torsion Bar back down slowly to the starting position.

Inhale as you perform this portion of the movement.

Repeat for the recommended amount of repetitions.

Torsion Bar Fitness

By | 2017-08-06T02:26:10+00:00 August 2nd, 2017|Torsion Bar Compound Exercises|0 Comments

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