How to use iron pipe arm rod correctly？

Iron Pipe Arm Strength Bar is a common household fitness equipment stick, mainly used for exercise of arms, chest, shoulder and back muscles. However, if used improperly, it may cause muscle strain or joint damage. The following are safe usage guidelines, including usage, precautions, and training suggestions.

1. Preparation before use

Check the status of the arm lever:
Ensure that the iron pipe is free of cracks, deformation or rust, and prevent breakage and injuring people during exercise.
Check whether the handle anti-slip cover is intact to avoid accidents caused by slipping and falling off.
Choose the right resistance:
Beginners recommend starting from 20-30kg and gradually increasing the intensity (common specifications: 20kg, 40kg, 60kg).
If the standard action is not possible, it means that the resistance is too high and a lighter arm bar should be replaced.
Warm-up exercise:
First do 5 minutes of warm-up on your shoulders, wrists and arms (such as circling your arms, clenching your fists) to avoid sudden strain.

2. Standard usage method

(1) Basic curls (exercise biceps and pectoral muscles)

Standing posture: feet shoulder-width, knees slightly bent, and core tighten.
Holding method: Hold the handle with both hands, with palm facing up (right) or down (reverse).
Powerful action:
Slowly bend the arm bar inward until your hands are close to your chest.
After 1-2 seconds, the control strength will be slowly restored.
Recommended group count: 8-12 times per group, do 3-4 groups.

(2) Chest pressing (exercise the chest muscles and deltoid muscles)

Starting position: Hold the handle with both hands, place the arm bar on the chest, and the elbows outward.
Powerful action:
Push the arm bar forward until your arms are straight (but don't lock the elbow joint).
Slowly withdraw and feel the contraction of the chest muscles.
Recommended group count: 10-15 times per group, do 3 groups.

(3) Back stretch (exercise your back and shoulders)

Starting position: Place the arm lever behind the back and hold the handle with both hands.
Powerful action:
Slowly stretch to both sides and feel the tension of the muscles in your back.
The control force returns to the starting position.
Note: Avoid excessive leaning and prevent back injuries.

3. Precautions (avoid injuries!)

Safety first:
Make sure to hold the handle tightly to avoid bounces from being injured by yourself or others (there have been cases where users were bounced to the face and were injured). It is recommended to use it in open spaces away from fragile items such as glass and furniture.
Action specifications:
Avoid bending with explosive force quickly, control movements slowly, and focus on muscle force.
Do not over-bend (more than 180°) to prevent the arm rod from deforming or metal fatigue breaking.
Do what you can:
Beginners should not force high reps to avoid muscle strain or excessive joint pressure.
If your wrist or elbow hurts, stop immediately and rest.

4. Common errors and corrections