Curl bars, also known as EZ curl bars, have been one of the more vital pieces of equipment for strength training enthusiasts. Be it building greater muscles, perfecting your form, or trying something new to add a twist to your workout, curl bars could be the best solution for your fitness goals. But with so many options available, how would you know which one is the best weight for a curl bar workout? In this comprehensive guide, we'll break down everything you need to know about the weight of a curl bar and suggest the best workouts with a curl bar for beginners.
What is a Curl Bar?
The curl bar is a special bar designed for specific exercises targeting the biceps, triceps, and forearms. Unlike the straight bars, the curl bars feature a curved design that allows users to hold onto them in a more natural grip, reducing pressure on the wrists and elbows. This makes it a favorite among those who regularly do bicep curls, tricep extensions, and even skull crushers.
The secret to using a curl bar effectively is in understanding its weight and how it enhances your workout. Knowing how much weight the curl bar itself adds to your lifts is important in planning your workout load. A standard curl bar usually weighs anywhere between 10 and 20 pounds, but variations like the EZ curl bar might weigh slightly less or more.
How Much Does a Curl Bar Weigh?
When choosing a curl bar, it is important to know the weight to strategize your workout. Following are some of the common weights of a curl bar:
- Standard Curl Bar Weight: It weighs approximately 15 pounds or 6.8 kg.
- EZ Curl Bar Weight: It lies between 10-15 pounds or 4.5-6.8 kg.
- Preacher Curl Bar Weight: A preacher curl bar may weigh slightly higher, about 18-20 pounds or 8.2-9.1 kg.
Some of these curl bars are designed with adjustable weights, which can be changed by adding or removing weight plates. When using a curl bar, you need to consider the weight of the bar itself and any additional weight plates you attach. For beginners, it is advisable to use less weight and progress gradually as your strength increases.
Step-by-Step Guide: Best Curl Bar Weight Workouts for Beginners
Curl bars are great for novices because of their ergonomic design and versatility. Below, we will show you some effective weight exercises you can do with a curl bar to get you started on your journey to fitness.
1. Bicep Curl
The most common exercise performed with the curl bar is the bicep curl. It is designed to target the biceps, helping to build strength and definition.
How to Perform:
Stand with your feet shoulder-width apart and grab the curl bar with an underhand grip. Keeping the elbows close to the body, curl the bar upwards toward your chest.
Lower the bar down to the starting position, going slow and using a controlled motion.
Tips:
Don't arch your back trying to use momentum.
Squeeze hard your biceps at the top of the movement.
Start with a light weight curl bar and go up in progressive stages as your muscles get stronger.
2. Hammer Curl
Hammer curls are basically like bicep curls, save that the grip is neutral. It works your biceps as well as forearms.
How to Perform:
Hold the bar with palms into your body—neutral grip.
Curl up, keeping elbows close to the side.
Go down slowly back to the initial position.
Tips:
Don't swing your body—keep the movement slow and controlled.
Focus on keeping your wrists straight and your grip firm.
3. Tricep Extension
Tricep extensions are ideal to work out the triceps, which is the backside muscle of your arms.
How to Perform:
Hold the curl bar with both hands above your head, keeping your arms straight.
Lower the bar behind your head by bending your elbows.
Extend your arms back to the starting position.
Tips:
Keep your elbows still and not flared outward.
You must feel a stretch in the triceps during the lowering phase.
4. Close-Grip Curl
It engages the inner biceps to offer a higher intensity of contraction.
How to Perform:
With an over-grip, grip the curl barbell with your hands closer, just about shoulder-width apart.
Do a bicep curl normally, except you keep the hands closer together.
Squeeze your inner biceps hard while repping up the bar.
Tips:
Keep the elbows close to your body so as not to burden your shoulders with a heavyweight.
Go for a lighter weight and focus on form.
5. Skull Crushers (Lying Tricep Extensions)
This is probably one of the best exercises when it comes to targeting the triceps.
How to Perform:
Lie on a bench and clasp the curl bar in an overhand grip, arms outstretched above your chest.
Bring the bar down to your forehead by flexing your elbows.
Extend your arms back to the initial position.
Tips:
Keep your elbows steady and avoid letting them flare outwards.
Make this a slow exercise for maximum involvement of muscles.
Tips to Make the Most of Your Curl Bar Workouts
Start Light and Progress Slowly: Start with lighter weights so you do not get hurt. Gradually increase the weight as one gets accustomed to the exercises.
Focus on Form: Good form will help prevent injuries and maximize the benefit at the end of each exercise. Don't rush through the movements; go slowly and deliberately.
Incorporate Various Grips: Try different grips, such as underhand, overhand, and neutral, to vary the muscles worked and avoid plateaus.
Combine with Compound Exercises: To have a well-rounded workout, combine compound exercises like squats, deadlifts, and bench presses with your routine of curl bar exercises.
Consistency is Key: As it is with any fitness journey, consistency is key. Stick to a regular workout schedule and aim for gradual progress.
Frequently Asked Questions
1. How much does a curl bar weigh?
The standard curl bar weighs around 15 pounds (6.8 kg), while an EZ curl bar weighs between 10-15 pounds (4.5-6.8 kg).
2. Can a beginner use a curl bar?
Yes, curl bars are great for beginners due to their ergonomic design, which reduces strain on the wrists and elbows.
3. What is the best curl bar weight for beginners?
Beginners start with a weight of 10-15 pounds (4.5-6.8 kg) on the curl bar and then gradually increase it as they build strength.
4. Can curl bars help build biceps?
Yes, curl bars are specifically designed to target the biceps and can help build strength and muscle definition when used consistently.
5. How often should I use a curl bar in my workout?
This being said, one should ideally add curl bar exercises to their routine 2-3 times a week, taking enough time for rest between them.
Why Use Curl Bar Exercises for Beginners?
From a general point of view, curl bar exercises are adaptable, efficient, and easy for beginners. Whether one wants to simply tone the arms or add serious strength, a curl bar can be very instrumental in achieving these goals. With these exercises, you can target your biceps, triceps, and forearms to create stronger, more defined arms by adding these curl bar exercises to your workout routine.
If you're ready to take that fitness journey to the next level, try adding curl bar weight workouts to your routine. Take your time with form, progress gradually, and stay consistent. To read more about fitness and to see high-quality workout equipment, visit Hamilton Home Fitness, and have a look at their selection of fitness gear to support you in your progress!
