A standard barbell is made out of steel or cast iron. It is 7 feet long and straight. A curl bar, also known as an EZ bar, has two specific differences--it is shorter and it has two angled areas that give it a crooked appearance. The advantage of using this bar is it takes stress off your wrists when lifting. Use the curl bar to do upper body exercises.
Biceps Curls
The biceps curl is a basic curl bar exercise that targets the two-part bicep muscles. Stand with your feet shoulder width apart and hold the bar with an underhand shoulder width grip. Your palms should be angled inward at this point. Steadily lift the bar up toward your chest, squeeze your biceps forcefully and lower it back down.
To place more emphasis on the inner biceps, place your hands in a wide grip. To place more emphasis on the outer biceps, place your hands close together.
Reverse curls work the top forearm muscles known as the brachioradialis. Perform these the same way as standard curls, except, grab the bar with an overhand grip. When you do this, your palms will be angled the opposite direction as with regular curls.
Preacher curls require a preacher bench. After placing a weighted curl bar on the steel supports, sit on the seat, lean forward and rest the back of your upper arms against the padded upper support. Grasp the bar with an underhand, shoulder width grip and lift it straight up toward your nose. Slowly lower it back down and repeat.
Triceps Extensions
Triceps extensions work the upper back part of the arms and they are performed with the bar and a bench. While lying faceup on the bench, hold the bar straight above your chest with your hands on the inner angled areas. Keeping your upper arms still and no more than shoulder width apart, lower the bar to your forehead and push it back up.
For an advanced challenge, extend your arms straight behind your head, then lower and lift the bar.
For a variation, perform this exercise from a standing position. Hold the bar straight over your head with your palms facing toward each other on the inner angles and perform the extensions.
Pullovers
Pullovers work the chest and upper latissimus dorsi muscles in the back. To use a curl bar for this exercise, lie faceup on a bench and place your hands approximately shoulder width apart on the bar with your palms in the angled position. Slightly bend your elbows and maintain that bend as you lower the bar behind your head and lift it back up. When you move the bar, do it in a smooth, arcing motion.
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