The horizontal bar is a good fitness equipment, which can exercise the muscles of the back, arms, shoulders and abdomen and enhance the core strength. Here are some common horizontal bar exercises:

1. Pull-ups: Hold the horizontal bar with both hands, slightly wider than the shoulders, and clamp the shoulder blades, similar to the standard pull-ups starting style. This is the most important point. Many old iron legs can't be lifted, largely because they don't clamp the shoulder blades.

2. Ultra-wide horizontal bar arm flexion and extension: forearm wrist strength, grip strength, chest-force; Three heads.

3. Ultra-amplitude pull-ups: forearm wrist strength, grip strength and back &; Two heads, two heads.