A curl bar is often referred to as an "EZ curl bar" and is a tool used for weightlifting. It is basically a sold metal bar that is curved or cambered along the length. A curl bar is used primarily for biceps curls, and allows you to place your hands at different angles to work different arm muscles and avoid wrist pain.
Biceps
Step 1
Hold the curl bar with both hands on the curved part of the bar, so your palms face in toward one another.
Step 2
Hang your arms straight in front of your body so the bar is in front of your thighs.
Step 3
Curl the bar up slowly, by bending your arms. Use your biceps to lift the bar and try not to arch your back. Lower the bar to the start and repeat.
Step 4
Sit on the seat of a preacher bench at the gym and hang your arms over the pad. Get in close, so your armpits are in against the padding.
Step 5
Grasp the curl bar from the holder on the curved part of the bar as in a standing curl, or on the straight part in the middle.
Step 6
Hang your arms down over the pad and slowly curl the bar up. Lower the bar to the start and repeat.
Triceps
Step 1
Sit on a bench or stand with your feet shoulder-width apart. Lift the curl bar from the floor with your palms down in the middle portion of the bar. Place your hands on the outside of the middle part.
Step 2
Extend your arms over your head so they are straight, and the bar is above your head.
Step 3
Lower the bar by bending your arms. The bar ends up behind your neck and your palms face behind you. Feel the stretch in your triceps.
Step 4
Press the bar back up by straightening your arms, then repeat. Keep the rest of your body still during the movement.
Tips and Warnings
- Perform the triceps movement from a lying position on a flat bench for a different variation. The bar ends up near your forehead before being pressed back up.
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