How to use parallel bars

Build Strength, Balance and Coordination

Parallel bars are one of the most versatile pieces of outdoor fitness equipment. From dips to core holds and swing-throughs, they support a wide range of upper body and bodyweight exercises that improve strength, balance and control. Whether you’re a beginner working on basic support holds or someone progressing toward full-body calisthenics, the parallel bars offer a scalable challenge for all levels.

a_space parallel bars are available in two heights—990mm and 1090mm—to suit different user needs and installation environments. This allows communities to cater to a broader range of abilities and age groups while still providing a full-body strength training station.

What Muscles Do Parallel Bar Exercises Work?

Parallel bars are excellent for developing upper body and core strength. Depending on how you use them, exercises will target:

• Triceps and shoulders – during dips and support holds
• Chest and upper back – especially in pressing and balancing movements
• Biceps and forearms – used for control and grip
• Core muscles – active in all stabilising and dynamic movements
• Hip flexors and legs – especially when incorporating swing-throughs or leg raises

Because they require coordination and balance, parallel bar exercises also help improve motor control and body awareness.

Technique Tips: Getting Started with Parallel Bars

You can do a wide variety of movements using parallel bars. Here are a few foundational exercises to start with:

Support hold (beginner):

• Grip each bar firmly with palms facing in and arms fully extended.
• Press down into the bars and lift your body off the ground.
• Keep your arms straight, shoulders down, and legs together.
• Hold for 5–15 seconds and step down gently.

Bar dips (intermediate):

• Begin in the support hold position.
• Lower your body by bending your elbows, keeping them tucked close.
• Stop when your elbows reach a 90-degree angle, then press back up.
• Keep your core tight throughout.

L-sit or leg raises (advanced):

• From a support hold, lift both legs straight in front of you.
• Hold for as long as possible or do slow reps of leg raises.
• Engage your core and avoid leaning back too far.

Pull-ups (advanced):

• Hook your knees over the furthest bar and securely grip the closest bar with your hands.
• Engage your core and pull your chest upwards towards the bar, keeping your elbows close to your body.
• Touch the bar to your chest and slowly lower back down with control.

How Many Sets and Reps?

Parallel bars work best when exercises are done with control and focus. Here’s a basic guide:

• Beginners: 3 sets of 10–20 second support holds or 3 sets of 8 assisted dips
• Intermediate: 3–4 sets of 6–10 dips or leg raises
• Advanced: 4 sets of 10–15 reps of dips, swing-throughs, L-sits or pull-ups

Rest for 60–90 seconds between sets to maintain proper form.

Scaling Your Workout: Choosing the Right Bar Height

The two bar sizes—990mm and 1090mm—offer flexibility for different user groups:

• 990mm bars are ideal for beginners, shorter users, or those focusing on dips and core holds with reduced strain on shoulders.
• 1090mm bars offer more clearance for advanced movements like swing-throughs or dynamic calisthenics exercises.

If you’re just starting out, begin with the lower bars and focus on form and control. You can progress to the higher bars as you build strength and confidence.

Common Mistakes to Avoid

• Flaring elbows: Keep them close to your sides during dips to protect your shoulders
• Shrugging shoulders: Keep them pulled down and engaged
• Leaning too far forward or backward: Stay upright during holds and dips for balance
• Not engaging the core: Stability starts from the middle—brace your abs during all movements

Slower, controlled reps are always more effective than fast, sloppy ones.

Why Parallel Bars Are Ideal for Outdoor Fitness

Parallel bars are compact but powerful. In an a_space-designed outdoor fitness area, they provide a safe and reliable station for users of all fitness levels. Whether you’re looking for strength training, mobility work, or core activation, parallel bars give you the freedom to build your routine around simple, proven bodyweight exercises.

They’re also low-maintenance, weather-resistant, and suitable for all ages—making them a smart choice for schools, parks, and community centres.

Getting Started

Begin with simple support holds to build grip and stability. Once you’re comfortable, add dips or introduce leg movements like raises or L-sits. Train consistently, rest well between sets, and progress gradually to more advanced movements.

Explore more outdoor fitness ideas in the full a_space exercise guide.