A curl bar or barbell is a versatile piece of exercise equipment that can be used to work a variety of muscle groups. The curl bar is a type of free weight that engages stabilizer muscles that you can't work with exercise machines. You can use the curl bar to add resistance to basic exercises. Perform exercises with the curl bar to work all of the major muscle groups in the body.
Lunges
Doing lunges works the quadriceps, hamstrings, glutes, calves and core. Place the curl bar behind your neck allowing the bar to rest on your trapezius muscle. Hold the bar with palms facing forward. Stand in a split stance with your left foot in front and right in back. Keep your chest lifted to maintain balance. Lower your right knee toward the ground until your left knee is bent at 90 degrees. Press up and return to the starting position. Repeat for three sets of 15 on each leg.
Chest Press
Chest press engages the chest and arm muscles. Lie back on a flat bench. Hold the curl bar straight over your chest with hands spaced shoulder-width apart. Bend your elbows and lower the bar down toward your chest. Press the bar up until your arms are straight, returning to the starting position. Repeat for three sets of 15 repetitions.
Bicep Curls
Bicep curls targets the muscles in the front of the arm and also stimulate the core. Stand with your feet shoulder-width apart. Hold the curl bar with your palms facing up. Squeeze your biceps and curl the bar up toward your shoulders. Slowly release the bar down until your arms are completely straight. Repeat the movement for three sets of 15 repetitions. Keep your back straight the entire time. Resist the urge to bend back in an attempt to lift the weight higher.
Shoulder Press
Shoulder press works the shoulders and core. Begin standing with your feet spaced shoulder-width apart. Hold the curl bar with your hands shoulder-width apart. Extend the bar straight overhead. Slowly lower the bar down until your hands are even with your shoulders. Repeat the exercise for three sets of 15 repetitions.
References
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
- Bodybuilding.com: Compound Exercise
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