Curl Bar Workouts


Using the curl bar is a great way to add variety to your strength training program. Beginners on up to veteran athletes can use the curl bar to increase strength and enhance overall muscle tone. To perform exercises using the curl bar, load the bar with your desired amount of weight before exercise. Be sure to observe proper lifting techniques, use a spotter when lifting heavy, and allow the muscle group to rest for 48 hours following strength training workouts.

Bicep Curls

The biceps curl exercise strengthens the biceps muscle at the front of the arm. To execute the biceps curl using the curl bar, stand with the back straight and grasp the barbell with an underhand grip, hands wider than shoulder width apart. Curl the bar up toward the chest, hold the top position for a few seconds then return the bar to starting position. Place the hands farther apart on the curl bar to isolate the short head of the biceps brachii muscle. Place the hands closer together on the curl bar to isolate the long head of the biceps brachii.

Curl Bar Triceps Extensions

The triceps exercise strengthens the triceps muscle group at the back of the arm. To execute the movement, sit on a bench with your torso upright or with your back supported. Extend the curl bar overhead. Bend the elbows and lower the bar to the back of the head. Extend the arms and return the bar to starting position.

Barbell Front Raises

The barbell front raises strengthen the anterior deltoid muscle at the front of the shoulder. To execute the movement, begin in a standing position with the legs slightly apart and the back straight. Hold the curl bar at the front of the thighs with an overhand grip. Raise the barbell with extended arms to shoulder height then lower the bar to starting position.


The squat exercise is a great exercise for the entire muscular system. To execute the movement, place the curl bar across your shoulder blades. Bend the knees and lower the body until the thighs are parallel to the floor. straighten the legs, lift the torso and return to starting position. This exercise strengthen the glutes, quadriceps, lower back, abdominal, and hamstring muscles.