Curl Bar

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Curl Bar

Exercise Tips & Equipment : How to Use a Curl Bar

Build And Isolate Your Biceps Safely With: Prone Strict Cable Curl

Target Area – Biceps

Ancillary Muscles – Forearms

Goal – To build, strengthen and isolate the bicep

Alternate Exercises – Standing Cable Curl, Standing Strict BB Curl

The worst thing you can do to your training career is injure your lower back. There are many ways this can happen and the common theme is always sloppy technique. One of the worst offenders is Bicep Curls. At some point we have all performed a few ‘Cheat Curls’ putting a bit of hip, shoulder and lower back into a bicep exercise. Occasionally and under control this is acceptable but most of the time please be kind to your body and use strict technique. Leave your ego at home and you will remain injury-free and built bigger, better biceps.

This clever exercise is designed to take the entire load off your body and direct the stress straight into the biceps. It is impossible to cheat unless you can move the floor and that aint gonna happen. Read the following technique description carefully, study the photos and try it at the gym.

Technique:

* Set up a cable pulley 20-30 centimetres above the ground and attach a short, straight curling bar
* Lie face up on a mat with your feet on either side of the pulley and your body straight
* Hold the bar with an underhand grip on the outside of your upper thighs
* Keep the triceps in constant contact with the floor as you bend your elbows curling the bar up to your mid-chest
* Pause briefly and squeeze the biceps at the top of the movement then lower slowly to the upper thighs
* Breathe out on the way up and in on the way down

Perform 3 sets of 15 slow, controlled repetitions with a weight that allows perfect technique until failure on the 15th rep.

Do you love the burn and pump that you get from this exercise? Do you want bigger, harder and more powerful biceps? Read my article:

Building Bulging Biceps

You will be blown away with this short encyclopaedia about bicep training. Who would have thought there was so much to know?

For more great stuff about training and nutrition visit: www.AustralianWeightTraining.com.au

Unleash the inner mongrel.
Regards,
Joey Sheather

About the Author

Joey Sheather is the head trainer at Global Weight Training, which provides step-by-step instructions on how to get into shape in the shortest possible time. For more information, visit Weight Training Programs.

If you are looking for a different item here are a list of related products on ETeamZ Equipment, please check out the following:

Curl Bar

Frequently Asked Questions...

Is it okay to use curl bar for lifting?

Currently I have a 47" 18lb. curl bar that I use, and was just wondering if it would be a bad idea to use it for lifting purposes for while until I get the $$$ to by a straight bar. I mean it's just slightly shorter than a straight bar and it serves the same purpose, right ? No harm done? Thanks for any input on this in advance :)

Jason


Answer:

You could probably use the curl bar for upright rowing with a close grip, maybe bent over rowing with an open grip and maybe shrugs. However, recall the main purpose of the shape of the curl bar. Your wrists are bent slightly inward to isolate your biceps.

My concern is possible injury caused by compromising good form by using the bent wrist grip when doing overhead lifts (muscle strain), squats (balance) and bench. You definitely would not be able to safely lift as much weight with these exercises using the curl bar.

I can't say I would safely recommend using the curl bar for most lifts but nor would I deny I wouldn't do the same thing with no other choice :) I mean, we all have to improvise once in a while. Still, be sure to keep your wrists flexible and forearms strong by doing over & underhand wrist curls if you have dumbbells - or you could use the curl bar for this.

http://www.bodybuilding.com/fun/exercises.php?Name=Palms-Up+Barbell+Wrist+Curl+Over+A+Bench

btw eBay has decent, new and inexpensive weight equipment...but the shipping is a fortune and a nightmare.

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