An E-Z curl bar--pronounced "easy"--is a weight-lifting bar with pronounced curves along its length. These curves allow you to alter your hand position so that your wrists are slightly rotated. Many exercisers find an E-Z curl bar is more comfortable to use than a traditional straight barbell. You can perform a number of exercises using an E-Z curl bar--all of which can also be performed with a conventional bar--but with less potential for wrist discomfort.
Biceps Curls
Grasp the E-Z curl bar with a narrow, underhand grip. Stand up tall with your shoulders back and your arms fully extended. Inhale and bend your elbows to lift the weight up to shoulder height. Pause in this uppermost position for one to two seconds before slowly returning to the starting position and repeating. This exercise targets your biceps brachii located on the front of your upper arm. For variation, you can also perform this exercise using a wider grip.
Lying Triceps Extensions
Lying triceps extensions target the muscles on the rear of your upper arms--your triceps brachii. Lie on your back on an exercise bench. Grasp the E-Z curl bar with a narrow, overhand grip. Press the bar to arm's length and hold it directly over your chest. Keeping your upper arms perpendicular to the floor, bend your elbows and lower the bar to your forehead. Extend your arms and press the bar back to arm's length. Because you are supporting a weight over your face, use a spotter for safety when performing this exercise as you can injure yourself if you fail to complete a repetition.
Narrow Grip Bench Press
The narrow grip bench press is primarily a triceps brachii exercise, although the chest and shoulders are also involved. To perform this exercise, lie on your back on a flat exercise bench. Grasp the E-Z curl bar with a narrow, overhand grip. Extend your arms so that the weight is directly over your chest. Bend your arms and lower the bar to your chest--keep your elbows close to your sides throughout. Press the bar back to arm's length and repeat.
Reverse Curls
Reverse curls target your forearm muscles as well as your biceps brachii and brachioradialis--the muscle that works with your biceps in elbow flexion. Grasp the E-Z curl bar with a narrow, overhand grip. Place your thumbs on top of the bar instead of wrapping them underneath the bar in the normal way. Stand up straight and hold the bar in front of your hips. Keeping your elbows tucked in close to your ribs, bend your arms and raise the bar to shoulder level. Slowly extend your arms to return to the starting position and repeat.
Standing Triceps Extension
The standing triceps extension exercise targets the triceps brachii located on the rear of your upper arm. Grasp the E-Z curl bar with a narrow, overhand grip. Stand up straight and raise the bar directly overhead. Bend your knees slightly for balance and tense your abdominal muscles to support your spine. Keeping your upper arms next to your ears, bend your elbows and lower the weight behind your head. Lower the weight as far as your flexibility allows. Extend your elbows to raise the weight back up to the starting position. Continue for the desired number of repetitions. If you require more back support, perform this exercise while you sit on an exercise bench.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Body Conditioning for Men: Get Fit and Stay Fit Using the Progressive 12-Week Program"; Paul Steven Lubicz; 2005
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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