A curved bicep curl bar is also known as a preacher bar or EZ bar. The reason for the curved handle is that this bar does not place as much stress on your wrists like a straight bar does. It also gives you a variety of hand grip positions. Even though it is referred to as a bicep curl bar, it is used for other exercises to build muscle in multiple areas.
Step 1
Pull the bar over your head to work your chest muscles. Lie face up on a bench while holding the bar straight above your chest with your hands approximately shoulder-width apart. Bend your elbows slightly and keep that bend as you lower the bar over your head in an arcing motion. Lift the bar back up and repeat.
Step 2
Execute a set of upright rows to build your trapezius and deltoids. The traps and delts are the shoulder muscles. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with your hands facing you and on the inside curves. Lift the bar straight up in front of your body until it is at neck height. Hold for a full second, lower it back down and repeat.
Step 3
Bend over while holding the bar to work your middle and upper back. Stand with your feet shoulder-width apart and place your hands about shoulder-width apart on the bar. Bend forward until your back is approximately 45 degrees to the floor and let your arms hang straight down. Pull the bar up to your lower stomach and squeeze your shoulder blades together. Hold for a second, lower the bar back down and repeat.
Step 4
Lie flat on your back on a bench to do skull crushers for your triceps. Hold the bar with your hands on the inside curves and fully extend your arms above your chest. Keep your upper arms still as you bend your elbows and lower the bar to your forehead. Push the bar back up in a steady motion, squeeze your triceps forcefully and repeat. Perform this exercise on a decline bench for a variation.
Step 5
Stand with your feet shoulder-width apart to do biceps curls. Hold the bar in front of your thighs with your hands 6 to 8 inches apart in an underhand grip. Tighten your glutes and abs and keep your back straight as you lift the bar up toward your chest. Squeeze your biceps forcefully, slowly lower the bar and repeat.
Step 6
Sit on a bench and hook your feet under the bar to do Roman chair sit-ups. Keep your back straight and cross your arms over your chest as you lower yourself backward. Stop when your torso parallels the floor, sit back up and repeat.
Tips and Warnings
- Perform four to five sets and 10 to 12 reps of each exercise. Use the heaviest weights you can handle and have a spotter on hand for assistance. Take one to two days off in between your workouts.
Member Comments