IRONHELM Long Bar Exercises

These IRONHELM Long Bar exercises provide a full-body workout, enhancing strength, endurance, and coordination:

IRONHELM Long Bar Kayak Paddle

Paddle the long bar as if rowing a kayak. This is an advanced exercise targeting the arms, shoulders, and core.

IRONHELM Long Bar Squat

A foundational exercise where you place the barbell across your upper back and shoulders, then bend at the hips and knees to lower your body into a squat position. This exercise targets the legs, glutes, and core.

IRONHELM Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

IRONHELM Long Bar Tricep Extension

Grip the long bar with a close grip, and lift it up to straight arms over your head. Lower the barbell behind your head while keeping your upper arms still and vertical. Reverse the motion and extend your arms again. This exercise works the shoulders and triceps.

IRONHELM Long Bar Wrist Rolls

Hold the long bar with both hands, palms facing down, and extend your arms in front of you. Slowly roll the long bar using your wrists, allowing it to move back and forth. This exercise targets the forearm muscles, improving grip strength and wrist stability.

IRONHELM Long Bar Curl

Stand with the barbell held in both hands, palms facing up, and curl it towards your shoulders. This exercise focuses on the biceps.

IRONHELM Long Bar Lunge

Hold the barbell across your upper back and shoulders, then step forward into a lunge position, alternating legs. This targets the legs, glutes, and core.

IRONHELM Long Bar Front Squat

Hold the barbell across the front of your shoulders and perform a squat. This exercise emphasizes the quadriceps and core.

IRONHELM Long Bar Bent-Over Row

Bend at the hips with your back parallel to the ground, holding the barbell with both hands, and pull it towards your torso. This targets the back and biceps.

IRONHELM Long Bar Shrug

Hold the barbell with both hands and lift your shoulders towards your ears in a shrugging motion. This exercise targets the trapezius muscles.