We often use barbells in fitness. Barbell is an essential part of both strength training and muscle building training. But barbells can be used in many other ways besides pushing and pulling, such as unilateral asymmetric exercises, such as unilateral bench pressing, shoulder pressing and hard pulling with one leg.

The action recommended for everyone today is the unilateral dumbbell training action. The preparatory action we need to do is to fix a barbell bar on the mine frame. This has several advantages. First, it can solve the problem that dumbbells are not heavy enough when we do some actions. The second is that it can make our core get more challenges, let the core participate more and make our training more functional.

The first action introduced is the single arm paddling of the mine frame. Boating with a mine frame is not much different from our usual dumbbell boating. First of all, bend over, stand with your legs apart, make sure your back is straight and your torso is stable, and then paddle with a barbell bar in your hand.

This action has more advantages than dumbbell rowing. Its gravity trajectory is fixed in the rear.

When we do normal dumbbell rowing, we don't lift the dumbbells straight up and down, which will lead to more participation of our trapezius muscles. What we do is back stroke, and we should deliberately keep our elbows close to our hips. And we row with a mine frame, and the pole will row directly backwards, which is its advantage.

Next, let's introduce the shoulder push of the mine frame. Our legs can stand apart, or we can stand back and forth. As long as we ensure our body is stable and then tighten our core, we can push our shoulders. This push can not only exercise our deltoid and pectoral muscles, but also help us strengthen the core, because we have to control the stability of the bar.

Although this action is a compound upper limb training action, we can still stimulate our shoulders more with one arm, of course, it depends on which part of the body we want to train. If you want to practice your chest, you can change the stimulation to your chest by adjusting the position of your grip. For example, the more we push the lever down, the less we can stimulate the shoulders and the less we can stimulate the chest. If you want to stimulate our upper chest more, you can choose to hold one end of the pole with both hands and push hard.

In addition to these two movements, there are many other movements, such as the squat of the mine frame and the squat of the arrow. These movements are based on the original barbell bar, but they are more helpful to our core.

You can try this training method and explore more movements.