The most common types of bars used for weightlifting are barbells and dumbbells, but several other bars may be more appropriate, especially for certain exercises. An EZ curl bar is often used for bicep curls because it relieves the pressure on your wrists and a trap bar, also called a hex bar, is used for deadlifts because it positions the weight over the center of your body.
Barbells
Barbells are long, straight bars. A standard barbell is 5 to 6 feet long and holds standard weight plates with 1-inch holes. An Olympic barbell is 7 feet long and holds Olympic weight plates with 2-inch holes. Olympic bars are heavier and hold more weight than a standard barbell.
Fixed weight barbells are not adjustable. They are available in 5-lb. increments from 20 to 100 lbs. You don't have to add or remove weight plates, which saves time.
Dumbbells
Dumbbells are short, straight bars. They range from 12 inches to 20 inches long and are designed to be held in one hand. Hex dumbbells and pro dumbbells are fixed weights. The ends of the hex style dumbbells are shaped like a hexagon with straight edges. This keeps the weight from rolling around.
Adjustable dumbbells are available as a bar and collar set or as a selectorized set. The bar and collar dumbbells require weight plates; they are like miniature barbells. A selectorized dumbbell has many weights stacked inside one unit. Turn a knob or use a pin selector to change the weight.
EZ Curl Bar
You can use barbells or dumbbells for most any weightlifting exercise. An EZ curl bar is a specialized bar. It is mostly used for arm exercises, especially bicep curls and triceps extensions. The 4- to 5-foot long bar has bends in it, which allows you to grip the bar in several places. The angled grips on an EZ curl bar place your wrists in a more natural position than a barbell.
Other Bars
A hex bar, or trap bar, is shaped like a hexagon and is most often used for deadlifts, although you can do shrugs and squats with it. You stand in the middle of the hexagon. The weight sleeves extend out the sides of the hexagon in line with your body, instead of in front of your body like a barbell. This reduces the stress on your lower back when you perform deadlifts.
A triceps bar is a small rectangular bar with rounded corners. Two handles run across the rectangle and allow you to take a neutral grip on the bar, with your palms facing each other. This is more comfortable for some lifters when performing triceps extensions.
References
- Lee Hayward's Total Fitness Bodybuilding; A Beginners Guide to Gym Equipment; Lee Hayward
- American College of Sports Medicine: Selecting and Effectively Using Free Weights
- Troy Barbell & Fitness: Bars: Triceps bar
- National Strength and Conditioning Association: Performance Analysis Video: EZ Bar Curl
- "Strength and Conditioning Journal"; Strength Training Modalities: Introducing the Trap Bar; Mike Gentry, et al.; June 1987
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