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Rogue MG-3 Multi Grip Bar


Rogue MG-3 Multi-Grip Bar

The MG-3 Knurled Multi-Grip Bar is a versatile hybrid of Rogue’s heavy-duty MG-1 and MG-2 bars, with (1) set of interior angled handles, (2) sets of vertical neutral-grip handles, and 14” of loadable sleeve length. Spaced at 10”, 20”, and 28.5” apart, the knurled handles enable an athlete to freely switch from a closed grip--for working the triceps--to a wider grip for targeting the pectorals. The MG-3 Bar can also be turned 180 degrees (with the Rogue logo upside down) to reverse the angle of the inside handles for curls or an “elbows-in” bench press.

Unlike some Swiss or football barbells, all of Rogue’s Multi-Grip Bars are rackable on standard power racks and compatible with Olympic plates. This type of bar can be greatly beneficial in reducing stress on the wrists and shoulders during press movements, as well as strengthening the triceps for better lockouts.

The Rogue MG-3 Multi-Grip Bar is finished in our Rogue signature black powder coat. Please note that any metal-to-metal contact with the coated sleeves (such as adding and/or removing plates) may cause wear on the finish over time.

For Collars that fit specialty bars like the MG-3, please see the Rogue HG Axle Collars.


  • Made in the USA
  • Multi neutral-grip / Swiss Bar / Football Bar design
  • Fully Welded
  • 2 Angled Handles spaced at 10”, 4 Vertical Handles spaced at 20” and 28.5”
  • Handle diameter: 1-1/4”
  • Sleeve diameter: 1.91” (compatible with most standard Oly plates and rackable in most standard power racks)
  • Loadable Sleeve Length: 14”
  • Distance Between Collars: 52-3/4"
  • Unloaded Weight: 43LB
  • Black powder coat finish
  • Color: Black with Rogue logo in white

Gear Specs

Brand Rogue Fitness
Made In USA Yes
Color Black
Length 82"
Other Product Specs Distance Between Sleeves: 52-3/4"
Loadable Sleeve Length: 14"
Guarantee/Warranty: General
Bar Use Specialty
Rogue MG-3 Multi Grip Bar is rated 4.8 out of 5 by 32.
Rated 5 out of 5 by from Liked It The First Time I Grabbed It. I have been expanding into and appreciating specialty bars more and more since both shoulders have been operated related. I started with the Safety Squat Bar. The Safety Squat Bar solved many of the problems that existed, for me, with traditional barbell high bar squats. Looked at a few Rogue Index Demo videos for the Multi Gripped Bars and figured some other problems could be solved too. The Multi Gripped Bar adds another demension to Benching, Overhead Pressing, Bent-Over Rows and dare I say could be considered as a substitute for a Strongmans Log. Have really gotten into variation and expansion of the traditional lifts via Westside Methods. Keeps it fun and interesting.
Date published: 2015-08-15
Rated 5 out of 5 by from Saved my shoulders, made me love bar bench again! I was skeptical at first of this thing. I thought, why would I need that?! I read other reviews that talked about it saving people's shoulders.....Sold! I separated both shoulders many years ago and have never been able to bar bench without discomfort ever since. Enter the MG-3. I can do a heavy bench session and I don't even feel an ounce of it in my shoulders. I absolutely love this thing. It works great for skullcrushers and such as well. I can't say enough about this bar. I don't even need to mention Rogue quality and how great this bar feels. It's my only bar to use now.
Date published: 2017-06-13
Rated 5 out of 5 by from MG-3 Nice, well crafted bar. Typical Rogue quality. Like the fact that it has the single angled close-grip handles, with two neutral grip handles further spaced. Makes for an extremely versatile bar and obvious shoulder saver. Have used this in nearly every way imaginable, whether it be rotating it in on ME bench days or for other supplemental/accessory lifts on dynamic days. I always find a way to work this bar in on a weekly basis, and believe it to be an excellent addition to any training regimen. As an aside, the softer knurling on this bar is very nice as well.
Date published: 2015-07-31
Rated 5 out of 5 by from Elbow saver! I've had problems with tendonitis in both elbows, both lateral and medial epicondylitis. Benching with a straight bar puts a painful strain on my medial epicondyles, whereas the MG-3 works my chest with no pain in my elbows. I don't move the weight with the MG-3 that I do with a straight bar, but I get a much better burn in my chest and can work my tri's much better when moving my grip to the inner handles. The grips are superb as well. I bought one of these for the gym I am a member at and had others thanking me almost immediately. A couple guys complained that their wrists hurt after using this bar, but they didn't lock their wrists completely before unracking the bar and they were using waaaaay too much weight before they became familiar with the MG-3.
Date published: 2015-12-12
Rated 5 out of 5 by from I made the right choice The key (in my opinion) to picking which multi- grip bar to buy is the spacing of the handles. The MG-3 feels comfortable to me and I am glad I picked this model compared to the others. It certainly is easier on your shoulders compared to a straight bar. It's also a standard weight compared to the heavier MG-1. I think the MG-1 is for advanced power lifters; the MG-2's are for former football players (due to the angle of their handles); and the MG-3 is for mere mortals like myself who want a safer bar for the shoulders for presses compared to a straight bar.
Date published: 2015-07-30
Rated 5 out of 5 by from Excellent bar!!! Just got this bar...excellent build quality. I'm recovering from a shoulder impingement and don't want to quit pressing, so I bought this bad boy to help get me through. In addition to flat benching is is excellent for close-grip press with the angled grips, bent-over rows (in tight on the V-grip mimics T-Bar), shoulder press (the design of the bar almost forces the lockout), inverted rows & pull-ups off the rack, etc. Powder coat will eventually wear in some spots, but I knew that going in.
Date published: 2018-04-12
Rated 5 out of 5 by from Promotes good form I bought this bar about a month ago and have been using it for a wide array of workouts and noticed quite a few things I really enjoy about this bar! I've noticed while using it on overhead tricep extension that it really helps with keeping my elbows in, and in a safe position. while using it on a shoulder press it was more isolating on the anterior head of my shoulders. And for bent over rows it added yet another angle in which I can work my back with. I found it very useful to use for incline narrow bench press since doing this lift with a regular barbell was irritating on my shoulders. This is a great bar to add many different workouts to your program. If you have not used one ever make sure to get a good feel for the balance of it before you throw any weight on it. the powder coated finish on the part that goes on the rack has been slowly chipping away, but I wrapped it with athletic tape to further prevent this from happening.
Date published: 2016-01-05
Rated 5 out of 5 by from Great for clients / athletes with Shoulder Issues I'm a personal trainer + strength coach so I bought this for my clients that struggle to bench press with a regular barbell. Most of them deal with shoulder issues. The ability to utilize the neutral grip on this bar takes away a lot of torque that a regular barbell imposes on peoples' shoulders. I also love to use this bar myself, even though I have (luckily) never suffered any shoulder injuries. My triceps seem to get more work out of this bar instead of a regular barbell. This bar is also great for the high school football players I train (notably linemen) because of the positioning of the hands on the bar that simulates the same arm movements in a game. I even train a few older clients with shoulder issues using this bar. One of those older clients is a tough Vietnam War veteran with shoulder injuries sustained from battle, and he is elated to finally be able to bench press again with this new bar. The regular barbell hurt his shoulder too much on the eccentric phase of the lift, but this bar allows him to come down to his chest and lock out at the top with no pain. I think I derive the most pleasure from watching one of my clients with cerebral palsy being able to bench with this bar. The barbell was too difficult for him to balance because of his disability, however, this bar allows him to conduct pressing exercises with more control. After being able to bench with this bar, the confidence of those particular clients skyrocketed. That made this purchase worth every penny. Would definitely recommend this bar to any serious trainers or athletes, or even someone with a home gym who wants to mix up their routine. Thanks Rogue!
Date published: 2019-01-11
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