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January 11, 2019 2 min read

Much like doting parents, we don't like to pick favorites when it comes toour beloved fitness gear, but we're not gonna lie:Challenger Bars rank up there near the top of our list.

The reason is simple: they offer fun and functional training opportunities to keep the good gains coming at any fitness level. Challenger Bars aren't equipment you'll outgrow once you reach a certain fitness level: their versatility precludes them from ever becoming obsolete.

Translation: if you don’t have a set, you’re going to seriously consider snagging a pair of your very own  — and there’s never been a better time. Use promo code WINTERSHIP to score FREE shipping on all our pre-made bundles. This sale runs this weekend only,so act now!

While Challengers can be used to strengthen and sculpt every inch of your beautiful bod, we're particularly fond of their upper body applications. They allow you totrain unilaterally, use the power of inclines ordeclines to target more muscle fibers andwork on balance, agility andplyometrics. So, if you're interest is piqued and you're looking for some cool moves to give you hot AF results, then read on. Here are five amazing Challenger moves for your upper body.

Add them into your next workout, or, to totally smash your arms, back, shoulders and chest, perform them as an upper body HIIT circuit. Perform each for 50 seconds, resting 10 seconds before moving on to the next. Complete the circuit 3-5 times.

Challenger Bar Upper Body Sculpting Circuit

Reverse Pull-Ups

Pro Tip:

Extend your legs out fully to make the move more challenging and bring your feet in closer to your body to make it easier.


Pro Tip:

Don’t lock your elbows at the top of this movement! Keep a soft bend in your joint to keep the work in your muscle and the stress out of your joints.


Pro Tip:

Vary the width of your arm stance to work different areas of your chest, arms and back muscles. A wider stance will target more of the outer fibers, while a narrow stance will target more of the midline fibers.

Pull-Up & Bridge

Pro Tip:

Engage your abs and squeeze glutes to get some quality core training in addition to a solid upper body blast.

Oblique Plank w/Hip Flex


For a beginner variation, keep both legs on the Challenger and hold until you build the arm, shoulder and core strength and stability required to complete the movement with one leg.

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Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.