Different Ways to Lift With a Curling Bar

There is more than one way to use a curling bar.

When you go to a gym there are several types of bars that can be used to lift weights. There are straight bars, trap bars, fat bars, multiple grip bars and even the curl bar. The curl bar is a wavy bar designed to take stress off of your wrists. It is primarily used to strengthen your biceps, the muscle between the inside of your elbow and your shoulder. There are several common ways to use the curl bar for lifting exercises.

The Curl

The traditional way to use the curl bar is to use a narrow or wide grip with your palms facing up. Begin the lift with your elbows fully extended and slowly flex your biceps and bring the bar toward your body, ending at your chest.

The Reverse Grip Curl

One way to change it up is to use the curl bar with a reverse grip. With palms facing down, flex your biceps and bring the bar toward your chest; pause, and slowly return to the starting position to work your forearm. To add even more variety, grip the bar with one palm facing up and the other palm facing down.

Triceps Extension

You can also use the curl bar to work the opposing muscles of the biceps, the triceps. Using a narrow grip, bring the bar directly over your head with your arms fully extended. Next, bend your elbows, bringing the bar closer to your neck and keeping your elbows in and arms parallel at all times. Pause before the bar reaches your neck and return to the extended position above your head to work your triceps.

Skull Crushers

A similar lift you can do is the brain crusher, which involves lying on a flat bench. Use a narrow grip and start with your arms extended above you in a bench-press position. Slowly lower the bar toward your forehead and press up, moving only at your elbows

Pullovers

A pullover is a way to use the curl bar to work your lat and shoulder muscles. Lie on a flat bench with your head hanging off the end. Start with a narrow grip and the bar resting on your chest. Keeping the bar as close to your face as possible extend the bar over your head toward the ground. Once you make it completely past your head, pull the bar back over your head and return it to your chest.

Row Boat

Performing this exercise is much like rowing a boat. You will be using the curl bar as an oar. Stand with your feet shoulder-width apart and have an alternated wide grip on the bar. Start with your elbows locked at ninety degrees. Slowly extend one arm as far out in front of you as possible. Then pull the bar back to you and return to where you started. Perform an equal number of reps on each side.

Adding It Together

Use the curl bar in a set to work several different muscle groups without ever changing bars. Start by performing twenty reps of a narrow grip bench press, followed immediately by twenty brain crushers, then twenty pullovers and lastly, sit up and perform twenty seated curls.

Risk

Exercise always involves some level of risk, so always use a spotter, and never lift more than you can handle. When lifting use only the muscle/muscles you are targeting, using your back or recruiting other muscles could increase the chance for injury. Remember to always work hard, but more importantly work smart!

References

• Building Muscle the Smart Way: E-Z Curl Bar Exercises