A standard barbell is straight and weighs about 45 lbs. A curl bar, also known as an EZ curl bar, is shorter, weighs less and has a wavy shape to it. This allows you to do exercises without as much stress on your wrists and forearms. The primary areas that the curl bar targets are the arms, chest and back.
Curls
The biceps are the large muscles found on the front of the upper arms. Curls work these muscles from a standing position with your feet shoulder-width apart. Begin by holding the bar with your hands on the inner angled areas. Pinch your elbows tight to your sides and let the bar hang straight down in front of your body. Keeping your upper arms tight to your sides, bend your elbows and lift the bar up toward your chest. Hold the contraction for a full second, slowly lower the bar and repeat.
Reverse Curls
Reverse curls target the biceps, but they place more emphasis on the brachioradialis muscle that runs down the front of the forearms. Begin the exercise the same way as with regular curls, except grip the bar with your palms facing down. Keeping your upper arms tight to your sides, bend your elbows and raise the bar toward your chest. Hold for a second, slowly lower the bar and repeat.
Close Grip Bench Press
This type of bench press works the triceps on the back of the upper arms, and pectorals, which are in the chest. Lie face up on a flat weight bench and hold the bar directly above your body with your hands on the inside angled areas. Slowly lower the bar until it lightly touches your chest and push it back up in a steady motion. Do not let the bar bounce off your chest as this can create momentum and throw off your technique.
Pullovers
Pullovers work the back, chest, shoulders and triceps in one fluid motion. Align your body in a perpendicular, face-up position on a weight bench with your shoulders on top. Grasp the bar with your hands about shoulder-width apart and hold it straight above your chest. Your feet should be flat on the floor at this point with your knees bent. Keeping your lower body as still as possible, lower the bar back behind your head in a swooping motion. Go as far as you can and move the bar back to the starting position. Keep your abs tight throughout the exercise to help support your spine.
Lying Triceps Extensions
Lying triceps extensions isolate the triceps. Perform on a weight bench from a face-up position. Hold the bar above your chest with your hands on the inner angled areas. Keeping your upper arms still, bend your elbows and slowly lower the bar to the front of your forehead. Do not let it actually touch your head. Steadily push the bar back into the starting position and repeat.
Member Comments