Perfecting your home gym means you need the right tools for every workout. A curl bar is a vital addition to your workout equipment, and choosing the best curl bar can be tricky.
Curl bars come in various shapes and sizes, so how do you know which one is best for your workout goals?
We’ve broken it down for you to make your decision easier. We’ll discuss our favorite curl bars, what to look for when buying a curl bar, and set you on the right track with exercises that will get you optimal results.
Best EZ Bar Picks
There are many great options out there for quality curl bars. Let’s get started with some of our top picks.
GO PLUS Olympic Curl Bar
The GO Plus curl bar is built with Q235 steel with a chrome-plated surface. This highly-durable material was cold-forged for extra protection against rust and corrosion. This curl bar was designed with a lubricated sleeve that won’t squeak like other metal on metal bars. The knurled grip alleviates tension in the forearms and wrists to improve comfort and safety while lifting. This bar comes in at 48 inches in length and can hold up to 400 pounds.
Pro- Cold-foraging prevents rust and ensures a long-lasting, durable curl bar.
Con- The chrome coating is not as durable as the steel underneath and may easily chip or scratch.
Marcy Olympic
The Marcy Olympic curl bar is made with quality steel that’s tested for high tensile strength. The chrome-plated finish works to resist rust and corrosion while also being non-toxic. This bar comes with weight plate collars that help secure your weights in place. Your weights won’t move around or fall off during lifting and the collars are easy to lock and remove. The knurled texture gives you a strong, comfortable hold during any exercise. This bar comes in at 48 inches in length and can hold up to 100 lbs. This bar is best if you are looking to lift on the lighter side.
Pro- Comes with weight plate lockers for increased safety.
Con- The W bends are more subtle which can be less comfortable than models with larger angles.
Marcy Super Curl Bar
The Marcy Super Curl Bar has an ergonomic shape that alleviates pressure and stress on your wrists and elbows. Deep threading on the handlebars ensures a tight fit for your weight plates so they won’t move around while lifting. Threaded spinlocks are included and add to the safety of the bar. The Marcy Super Curl Bar is made from high-quality steel and a chrome finish. This bar comes with a limited 2-year warranty for peace of mind. The bar comes in at 47 inches long and can hold up to 350 pounds.
Pro- Exaggerated bends create a super comfortable hold. This bar is made from excellent materials at an affordable price.
Con- Included spinlocks may be unreliable and slip out of place. Replacing these with a tighter set of lockers can solve this issue.
Gymax
Just like the GO Plus, the Gymax curl bar is made from Q235 steel and cold-foraged for extra durability. The chrome-plated finish protects the bar from rusting and adds to its longevity. The curled shape and knurled grip help prevent injury while lifting by easing tension on the wrists. This bar is easy to store which makes organizing your workout space easy. The bar comes in at 48 inches and can hold up to 400 pounds.
Pro- High-quality material for a long-lasting addition to your home workout equipment.
Con- Knurling is deep and may be uncomfortable. Best to use with gloves.
Cap Barbell Super Olympic Curl Bar
The Cap Barbell Super Olympic Curl Bar is built to hold olympic size 2-inch weight plates. The angled shape is designed for optimal comfort for your wrists. Custom ring collars keep your weights in place to improve safety while lifting. The rotating sleeves and bushings spin to reduce pressure on your grip. This steel plate is coated with a chrome finish and is made with medium-deep knurling for a tight grip. The Cap Barbell comes with a 30-day manufacturer’s warranty. This curl bar is made with long-lasting material at a budget-friendly price.
Pro- High value at an affordable price.
Con- The rotation may need frequent lubrication to work properly.
Ivanko
The Ivanko curl bar is a great beginner bar at a very affordable price. The bar comes in at 5 feet and weighs 29.5 pounds. The knurled grip allows for a tight grip while lifting. Brass bushings spin to relieve extra pressure while using this bar. The sleeves have 9 and ½ inches of loading length and can fit multiple weight plates. The angled W shape creates a perfectly comfortable fit and reduces the risk of injury.
Pro- Reliable spin and extremely comfortable grip for safe lifting.
Con- This bar is not made in the United States.
Body Solid Curl Bar
The Propel curl bar has an ergonomic grip that allows you to easily change your hand grips for different exercises. This bar is extremely versatile and can be used for many different exercises. This allows you to limit the amount of exercise equipment needed and helps keep your workout space organized. The weight space is large enough for multiple plates so you can pack on the pounds. This bar comes in at 47 inches and can hold up to 132 pounds.
Pro- Budget-friendly for beginner lifters.
Con- Low weight capacity and durability. Not the best option for serious lifters.
Why Do You Need a Curl Bar?
If you don’t have one yet, you may be thinking why do I need a curl bar? What does a curl bar do? A curl bar is a great piece of equipment for targeting specific muscles. Curl bars mainly work your biceps and your triceps, as well as your shoulders and forearms.
The reason this type of bar is so useful is because of its angles. Unlike a straight bar, curl bars have a “W” shape that kinks through the middle of the bar. This allows you to have a more natural grip.
This natural grip allows your wrists and elbows to feel more comfortable and prevents pain or injury from occurring while lifting. If you experience discomfort in these areas while lifting a regular straight bar, switching to a curl bar could make a drastic difference.
The “W” shape comes in different sized angles, depending on your preference and lifting needs. A super curl bar has a more exaggerated shape and can better isolate your bicep muscles. Many choose this type of curl bar as it allows for a parallel grip which can be more comfortable.
You can get curl bars that are rackable, which makes loading and unloading weights much easier and safer. This also eliminates bending and lifting the bar from the ground. How much does an EZ bar weigh? EZ curl bars weigh a lot less than your typical straight bar and come in around 20-30 pounds.
So where can you buy one? Any fitness retail shop will carry different options for curl bars. You can also find high-quality bars at Walmart or even on Amazon. Do your research first to be sure you’re getting a curl bar that will fit your personal workouts.
What to Look for in a Curl Bar
Choosing the right curl bar comes down to more than just the price. There are lots of different things to consider to make sure you’re getting the right choice for your intended workouts. Here are some things to think about.
Brand– Brands can tell you a lot about a product. You want to look for quality brands that are well-known in the athletic industry. Look for a brand that has a lot of experience building athletic equipment.
Price– Curl bars can vary in price. Know that you get what you pay for. Higher quality materials are going to cost more but will last you longer than cheaper models. A durable curl bar should be affordable for most individuals looking to improve their home workout equipment.
Knurling– All curl bars have knurled grips to help you keep a tight grasp while lifting. Knurling is simply a patterned grip on the handles of your curl bar and can come in different depths or textures. Some bars have knurling just on the handles, while others have knurling across the entire bar. This allows you to switch up your hand positions while still having a safe grip.
Angles– The “W” shape in the middle of a curl bar can come in a range of subtle to more exaggerated angles. Deciding which shape is best for you mainly comes down to preference and handgrip. Try a couple of models out the next time you are at the gym to determine which one fits your needs.
The Finish– Curl bars are typically made from steel. Steel rusts easily and wouldn’t last as long by itself. To protect from corrosion, most bars are finished with chrome or matte black. You’ll want to look for a quality finish that won’t chip or scrape easily.
Standard vs. Olympic- Curl bars come in two different models: standard and olympic. Standard curl bars hold standard 1” weight plates. Olympic curl bars hold 2” weight plates. The shaft on a standard bar does not rotate where an olympic bar does rotate.
Weight Capacity– If you are a heavy lifter, you’ll want to make sure your curl bar can hold a lot of weight. Curl bars can differ in their weight capacity; ranging from 100-400 lbs. Be sure you are buying a curl bar that will hold the desired weight for your workouts.
Benefits of Using a Curl Bar
A curl bar can be an excellent addition to your home gym for many different reasons. Here are some great benefits curl bars have over other exercise equipment.
Ease of Use– Curl bars aren’t just for experts. This type of bar can be used by individuals at any level of experience. This is a great piece of equipment for beginners as it is light-weight and easy to maneuver. The knurled grip and angled shape create a comfortable and safe grasp for those who are new at lifting and serious lifters who are adding heavy weight.
Angles– The angled “W” shape of a curl bar creates a more natural grip and comes in different shapes and sizes depending on your personal preference. Gripping a straight bar can cause a strain on your wrists and elbows. Over time this may result in injury or chronic pain. The curl bar shape can reduce much of that pressure.
Muscle Work– Isolating specific muscles is easier to accomplish with a curl bar than other types of workout bars. You can target specific areas of your biceps and triceps, rather than working each muscle as a whole. This allows you to focus on specific muscle gains with quick results. Using a curl bar will also ensure you are working each muscle equally.
Size– Curl bars are typically much smaller than straight bars and are typically about 48 inches in length. This makes maneuvering much easier and less cumbersome. You’ll have a lot more stability with a curl bar than you would with a larger straight bar. Their small size also allows you to easily store a curl bar in your home gym without taking up too much space. Don’t let the size fool you! Curl bars are great for heavy lifting and can withstand quite a bit of weight.
Ways to Use a Curl Bar
Curl bars are great for their versatility. You can use different handholds to achieve different workouts with this bar. There are four standard handholds that are typically used with a curl bar: standard underhand, standard overhand, narrow underhand, and wide underhand.
The standard underhand grip is commonly used for bicep curls. For this hold, keep your elbows tucked as you grip the bar on the knurled section. Your palms will face away from you and slightly turned inward towards the knurled grip.
The standard overhand grip is similar to the standard underhand except your hands are over the bar with palms facing you. This may be a more awkward grip for some, so get comfortable before adding a ton of weight. This grip can be used during bicep curls to focus on the inner bicep and forearms.
The wide underhand grip is accomplished with your grip further apart. This can be a difficult hold as the wrist placement won’t feel as natural. This stance will target your inner bicep as well as wrists and forearms.
The narrow underhand grip is accomplished with your grip closer than the standard hold. Your hands should be grasping the very end of the knurling without touching. This type of hold will target the outside of your bicep muscle.
Curl bars can also be used for more than just biceps and triceps. Just like straight bars, curl bars can be used for deadlift exercises. They are also a great way to add weight to your squat routine.
Although you can use a curl bar to bench press, a straight bar may be a better option. Curl bars that rotate can make bench pressing awkward which can take away from your concentration while lifting.
Curl Bars Pain and Injuries
Pain and injuries are an unfortunate risk of any type of exercise. Most pain comes from having incorrect form or posture during training. Some people have reported back pain during curl bar use and are not sure where this pain comes from since curl bars are meant to work your arms.
If you are having lower back pain from doing bicep curls or using a curl bar, make sure you are using correct posture. This type of back pain typically comes from over-arching your back while standing. Your head, back, and hips should all be aligned while completing any standing exercise. This takes the pressure off your back during lifting.
If you are still experiencing back pain after correcting your posture, or you were already using correct posture, you might want to consider doing some strengthening exercises for your back muscles. Weak back muscles can quickly get sore or overworked during simple exercises.
Curl bar exercises should not be done with any type of injury, such as a rotator cuff injury or a torn labrum unless you get clearance from a doctor. Pushing exercise when you are already injured can make a minor injury more severe and push back your recovery time even further.
Curl bar exercises can be great at preventing these types of injuries. Increasing bicep strength can help stabilize your rotator cuffs in your shoulders. Stronger muscles are also more effective at protecting ligaments and preventing tears. If you experience any unusual pain or discomfort while using your curl bar, stop and get yourself checked out so you don’t cause an injury.
Many athletes or serious lifters have experienced wrist pain while using a straight bar. This is because the grip needed to grasp a straight bar actually puts extra pressure on your wrist and elbow joints. Switching to a curl bar can greatly reduce this pressure and ease pain.
If you experience pain in your forearms during curl bar exercises, you may be using too much weight. Start with a lower weight and slowly work your way up. You may also be doing your bicep curls incorrectly. Talk to an expert or research the proper form to make any necessary corrections before your next workout.
Shoulder pain is also a common issue when bench pressing or lifting weight. This may be caused by poor form or posture, an imbalance in your arm muscles, or overexertion. To prevent shoulder pain, be sure to stretch before and after each workout, double-check your form, and don’t increase the weight until you are ready.
Curl Bar vs. Straight Bar and Dumbbells
Still not sure if a curl bar is right for you? Is an EZ bar better than a straight bar? Some people will prefer straight bars or dumbbells over curl bars, but curl bars do have a lot of added benefits. Let’s compare each to give you a better idea of which to choose.
- Curl bars are versatile and allow you to try many different hand positions to fit your personal comfort and fit each workout. Straight bars can cause pain in your wrists due to the unnatural grip. This can lead to chronic pain or injury.
- Dumbbells do have a wider variety of exercise options and can be used to build muscle in a lot of different areas of the body, but they are also more expensive.
- Straight bars are mostly used for larger muscle groups. Curl bars target specific muscles and are better for strengthening weaker muscles.
- Curl bars are easy to store and are on the lighter side. Straight bars can be really heavy and long which makes storing them more difficult. Straight bars are also more difficult to maneuver due to their size. They can be up to 7 feet in length.
- Straight bars are more commonly used for advanced weight lifters. Curl bars are great for lifters at any experience level.
Curl Bar Exercises
Now that you have all the information on curl bars, let’s talk about how to actually exercise with one. Here are some great standard exercises to start you off.
Reverse Curls
Step 1: To start this exercise, you’ll want to start with an overhand grip. Your hands should be about shoulder-width apart. Let the bar hang in front of you while standing and check your posture.
Step 2: Keep your elbows tucked as you contract your bicep and lift the bar to about shoulder height. Focus on keeping your bicep contracted as you lift. Take a quick pause at the top, then lower the bar back to the starting position slow and controlled.
100’s
Step 1: Start with a lower amount of weight than normal. It’s recommended to start with about 40% of your usual weight when doing 8 reps. At this lowered weight, complete 50 reps at an even pace. Rest for two minutes.
Step 2: Complete 30 reps at an even pace. Rest for two minutes.
Step 3: Complete 20 reps at an even pace. Rest for two minutes.
You can repeat this exercise as you see fit.
21’s
Step 1: Start by grasping the bar with your hands shoulder-width apart. Check your posture and keep your elbows tucked. From resting position, lift the bar 90 degrees, then back to starting position. Do this for seven reps.
Step 2: Now with the same grip, start from the 90-degree position and lift the bar to should-height, then back to 90 degrees. Do this for seven reps.
Upright Rows
Step 1: For this exercise, start with a narrow overhand grip. Check your posture and pull your shoulders back.
Step 2: Lift the bar with your elbows to about ear level. Quickly pause here, then slowly lower the bar back down to the starting position.
Bicep Curls
Step 1: For this exercise, start with a standard underhand grip. Your hands should be about shoulder-width apart. Let the bar hang in front of you while standing and check your posture.
Step 2: Keep your elbows tucked as you contract your bicep and lift the bar to about shoulder height. Focus on keeping your bicep contracted as you lift. Take a quick pause at the top, then lower the bar back to the starting position slow and controlled.
Tricep Curls
Step 1: Start with a standard overhand grip. Lift the bar above your head with your arms fully extended. This is how you will start your tricep exercise.
Step 2: Carefully bend your elbows and lower the bar behind your head. Quickly pause, then slowly extend your arms back to the starting position.
Conclusion
Whether you are an avid lifter or just starting out, a curl bar can really add to your home gym. The natural grip can prevent pain and discomfort that many heavy lifters experience in their wrists and elbows. The lightweight and compact size make the curl bar an easy at-home piece of equipment that can quickly be stored away. The curl bar can be a vital part of your everyday workout.
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