How to Use a Curling Bar

A curling bar is a straight or curved bar that is designed to work the biceps of the arms with free weights. A curl bar is much shorter and lighter than a full bar made for the bench press; usually curl bars weigh around 15 lbs. Using a curl bar to work the biceps is fairly straight forward, but use proper technique to avoid straining and to get the most out of each workout.

Things You'll Need

  • Lifting gloves
  • Weight clips
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Instructions

    • 1

      Load the curl bar with an appropriate amount of weight. Most curl bars have two ends that are the same size as normal bench press bars, so standard weight plates can be loaded onto either side.

    • 2

      Put weight clips on either end of the curl bar to prevent weights from falling off, shifting or spinning. Standard weight clips look like springs that can be opened by griping two handles and squeezing them together. Simply squeeze and slide it down the bar and release to hold the weight firmly in place.

    • 3

      Bend at the knees in a squat and grip the curl bar firmly, with the hands six inches to a foot apart. If you are using a curved curl bar (easy curl bar) grip the bar at two knurled areas that are evenly spaced from the middle.

    • 4

      Use your legs to left your body and the bar straight up, keeping your back straight. The bar rests along the front of your legs.

    • 5

      Use your arms to curl the bar from your legs up to your chest and then back down. Focus on keeping the weight under control, and using your arms to lift rather than your back. Never use a jerking motion to lift.

    • 6

      Bend at the knees and squat to set the curl bar back down. Your back should always remain perpendicular to the floor when using a curl bar for bicep curls.