Bicep Exercises With Olympic Super Curl Bars

Walk into any free weight gym and you may be overwhelmed at the different selections of barbells. Barbells are available from straight to wavy to the super curl bar. The super curl bar is bent in the middle in the shape of a deep "W". This "W" shape allows you to perform bicep curls with your hands in various positions for maximum strength gains.

Super Curl

The Olympic super curl bar resembles a barbell on the ends, but is wavy shaped in the middle. You slide Olympic weight plates onto the end of the super curl bar to add resistance. Use a clip to secure the weights to the bar and avoid injuries from the weights sliding off the ends. The wavy shape places your wrists in a less stressful position as you lift to reduce the strain on your wrists.

Bicep Curl

Use a super curl bar as you would a straight bar or dumbbells for a traditional bicep curl exercise. Place your hands nearest to the weight plates in a wide grip; your palms face the ceiling. Perform the curl by bending and straightening your elbows to lift and lower the bar. This exercise strengthens the main head of your bicep muscle is located between your shoulder and elbows.

Reverse Curl

The reverse bicep curl requires you to place your hands in a palms-down position. This exercise strengthens the biceps, and places more concentration on the brachialis muscle, which is closer to your elbow. Hold your super curl bar with the "W" upside down. Your hands should be on the outside lines of the "W" so your palms are facing down and slightly on an angle. The curl is the same -- bend and straighten your elbows to lift and lower the bar.

Hammer Curl

A hammer curl exercise strengthens your biceps with a concentration on the brachioradialis muscle, which begins above your elbow and extends across your forearm to your wrist. To strengthen the biceps in a hammer curl position, you lift and lower the weight with your palms facing each other. Grasp the super curl bar on the inner lines of the "W". Place the "W" up or down depending on your personal comfort level.