Curl Bar Exercises

There are several different types of barbells at the gym. The curl bar is the barbell with two distinct bends in the bar designed to accommodate your hands. Deciding whether to use the straight bar or the curl bar when performing free weight exercises is a matter of comfort and preference. The curl bar is used by people that suffer with wrist pain when using a straight bar. And others just use the curl bar because it's smaller than the straight bar and easier to move. A variety of exercises are possible with the curl bar, so just load it with your desired weight and start lifting.

Bicep Curls

Stand with the back straight and grasp the curl bar with an underhand grip, hands slightly wider than shoulder width apart. The curl bar is resting on your thighs. Exhale and raise the barbell by bending the elbows. Inhale and lower the bar back to your thighs. This exercise strengthens the biceps muscle. Using the curl bar to perform this exercise eases the stress on the wrist as compared to using a straight bar.

Seated Triceps Extension

Sit on a flat bench. Grasp the curl bar with an overhand grip and your arms vertical. Inhale, bend your elbows, and lower the bar behind your head. Exhale and straighten your elbows to return the bar to starting position. To target the triceps muscle at the back of the forearm, perform the exercise with slow and controlled movements. Contract your abdominal muscles and avoid arching your back. If available, use a bench to support your back.

Front Raises

Stand with your legs slightly wider than shoulder width apart and your back straight. Contract your abdominal muscles to prevent back strain. Hold the curl bar with an overhand grip as it rests on the front of your thighs. Exhale and raise the curl bar straight out in front of your with extended arms. Inhale and return the curl bar to the front of the thighs. This exercise strengthens the anterior deltoids--the muscles at the front of your shoulders.

Upright Rows

Stand with your legs wider than shoulder width apart. Grasp the curl bar with an overhand grip, hands slightly wider than shoulder width apart, bar resting on the thighs. Exhale and pull the barbell up along the body to the chin while keeping the elbows as high as possible, also keeping the bar close to the body. Inhale and lower the bar in a controlled manner to the front of the thighs. This exercise strengthens the trapezius muscle on the sides of your neck, and the deltoids at the top of your shoulders.