Ways to Workout With a Curling Bar

A curl bar is a type of weight lifting barbell that makes curling exercises comfortable. Unlike the straight barbell, a curl bar is zigzagged so you can grip it differently with your hands in a neutral position. The shape of the curl bar puts less strain on your wrists when you exercise. You can use a curl bar to strengthen your biceps and triceps muscles.

  1. Muscle Groups

    • You can use a curl bar to exercise your biceps, which are located on the front of your upper arms. If you strengthen your biceps, you will be able to lift heavier objects in front of you and increase the muscles mass in your arms. You can also do triceps exercises with a curl bar. Your triceps are located along the back and sides of your upper arms, and make up most of the muscle mass in your arms. A curl bar can also strengthen your wrist and forearm muscles while you do biceps and triceps exercises.

    Bicep Exercises

    • You can do a curl while standing up to strengthen your biceps. Beginners can do this exercise as long as they do not put too much weight on the bar. Grip the outer handle of the curl bar with your hands facing forward and stand up. Pull the curl bar upward with your forearms while you do not move your upper arms. Pull the bar up to your shoulders. Lower the bar until your arms are nearly straight and repeat the motion until your muscles are tired. You can also do this exercise while sitting on a preacher curl exercise bench.

    Triceps Exercises

    • Intermediate weight lifters can do triceps extension with a curl bar while lying down on a weight bench. These exercises will help you lift things above your head. Grasp the inner handle of the curl bar and hold it above you with your palms facing toward your feet. Bend your elbows slowly and lower the curl bar toward your chin. Push the curl bar back up until your arms are almost straight without moving your upper arms. You can also exercise your triceps by laying down on the weight bench while you grasp the curl bar and push it toward the ceiling. Keep your arms straight and push the bar toward your head. Lower the bar until it is at the same level as your head, and push it back up.

    Exercising Safely

    • Before you lift weights you need to warm up so your muscles are prepared. You can stretch or jog to warm up. Never lift weights if your muscles or joints hurt, and do not lift heavy weights without someone nearby who can help you if necessary. Young teenagers and children should never use curl bars or other weights because they can get injured by weights easily.