The curl bar—also called a preacher bar or EZ bar—is bent at angles along its length. Because of this shape, you can grasp it in different positions to target your muscles differently. It also takes stress off your wrists, unlike a conventional straight bar. The curl bar gets its name from the fact it is commonly used to do curls, but you can do other exercises with it as well.
Step 1
Do biceps curls with the bar. Stand with your feet shoulder width apart, hold the bar with an underhand grip and rest it against your thighs. Place your hands shoulders width apart on the bar so they face each other at a slight angle. This is the standard grip with the curl bar. Keep a slight bend in your your knees, tighten your abs and lift the bar up to your chest. Squeeze your biceps forcefully, slowly lower the bar back down, and repeat. Execute the biceps curl on a preacher bench or stability ball as well. A preacher bench has a padded seat and upper support to brace your upper arms against while you do curls.
Step 2
Extend the bar above your head to work your triceps. This exercise is called skull crushers or EZ bar extensions. Hook your lower legs into the padded supports on a decline bench, and lie flat on your back while holding the bar straight above you. Place your hands on the inside of the closest angled section so they are slightly facing each other at an angle. Keep your upper arms still and slowly lower the bar down to your forehead. Push the bar straight back up in a steady motion, and repeat. Lie on a regular flat bench for a variation.
Step 3
Grab the bar's curves to work your deltoids and traps—your shoulder muscles. Use the curl bar to do upright rows without placing excess stress on your wrists. Stand with your feet shoulder width apart, and grasp the bar with a slightly less than shoulder-width grip. Your hands should be in the center of the angles' high point. Raise the bar straight up in front of your body until it reaches chest height, and slowly lower it down. Make sure your elbows are always higher than your forearms, and move your elbows out to your sides when lifting the bar.
Step 4
Use the bar to hold your body for Roman chair sit-ups. Position the bar on the floor parallel to a weight bench, sit perpendicular on the bench, and hook your feet under the bar. Place the curve of your lower legs right under the curves on the bar. Rest your hands on your hips, and lower yourself backward until your torso parallels the floor. Sit all the way up by contracting your abs, and repeat.
Things You'll Need
- Decline bench
- Flat bench
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