How to pump strong arms on the bar? 4 powerful exercises

How to pump up strong arms on the bar? 4 powerful exercises

With this complex you will work your biceps and triceps.

The bar is the most versatile piece of equipment. It is on every sports ground and you can do many different exercises on it. For today’s training, you will need three bars – one standard, one lower and one very low. Why? You will find out from the video instruction, which was prepared by fitness trainer Sasha Kalagur.

The complex consists of four exercises, each of them is performed in four approaches: pull-ups on the bar with a reverse grip and biceps flexion on the low bar, both exercises are performed for the maximum number of repetitions.

Two more exercises – arm curls on the low bar and reverse push-ups – are done on the low bar for 20 and 15 repetitions respectively. If your strength is not enough, take long breaks or reduce the number of reps. Warm up well and start training!