Combo Curl Bar Exercises

The combo curl bar, or EZ curl bar, allows you to effectively train your biceps, triceps and forearm muscles using only one bar. The bar has a unique zigzag shape that gives you versatility in hand placement. It is lighter and shorter than the standard barbell, making it easier to maneuver around that gym.

Underhand Biceps Curl

The standard underhand biceps curl is traditionally performed with a standard size barbell. However, the combo bar's unique shape lets you place your hands in a more natural position, which reduces the stress on your arms for better movement. The combo bar also allows for easy changes in grip widths, so you can effectively target the biceps short head with a wide grip or the long head with a narrow grip.

Pronated Biceps Curl

The pronated biceps curl, sometimes called the reverse curl, targets the brachioradialis, or the forearm. Using the inner grips on the bar, grasp the bar with an overhand grip with your elbows at your sides. Slowly curl the bar upward until your fists are facing the ceiling. Slowly lower the bar to starting position. This exercise can be used in conjunction with a preacher bench for better muscle isolation.

Preacher Bench Curls

The combo bar is most often used in conjunction with the preacher bench. The combo bar allows for easier movement and better isolation of the brachialis and biceps brachii muscles during flexion while doing your curls on the bench.

Triceps Extension

The triceps extension exercise, also called the French press or skull crusher, is standard in any arm exercise routine. The triceps extension targets the triceps brachii medial head and long head, and is a fundamental movement for developing larger triceps, according to Frederic Delavier, author of "Strength Training Anatomy." The combo bar's design takes the pressure off your wrists during the triceps extension movement, allowing for greater isolation of the triceps muscle.

Additional Exercises

Thanks to the combo bar's small size, it can be used to train other muscle groups, such as the back and chest. Exercises like the upright row and bent-over barbell row can easily be performed using the combo bar. Those who are new to the bench press may also benefit by starting with the smaller and lighter combo bar, rather than the standard barbell.