How to Add Free Weights Into Curl Bar Exercises

What is a Curl Bar?

A curl bar is a weightlifting tool used to perform various exercises that target the arms, chest, and back. It is a long barbell with a curved shape allowing for more comfortable grip positions. The shape of the bar also helps to reduce stress on the wrists and elbows which can often be an issue when using a straight barbell.

Curl bars are often used in isolation exercises such as bicep curls, tricep extensions, and lateral raises. But they can also be used to add variety to compound movements such as squats and deadlifts. With a little creativity, you can incorporate free weights into your curl bar exercises to get the most out of your workout.

Benefits of Adding Free Weights to Curl Bar Exercises

Adding free weights to curl bar exercises has a number of benefits. One of the main benefits is increased range of motion. When you use a curl bar alone, the range of motion of the exercise is limited as the length of the bar restricts how far you can move your arms. By adding free weights to the bar, you can increase the range of motion by allowing you to extend your arms further than the length of the bar.

Using free weights in combination with the curl bar can also add variety to your workouts. This is especially helpful if you’re trying to break through a plateau or just want to mix things up. You can use different weight plates and grips to challenge yourself in ways that wouldn’t be possible with a curl bar alone.

Finally, adding free weights to curl bar exercises can help to increase the intensity of your workout. This is because the extra weight increases the resistance, meaning you have to work harder to complete each rep. This makes your muscles work harder and can lead to faster gains in strength and size.

How to Add Free Weights to Curl Bar Exercises

Now that you know the benefits of adding free weights to curl bar exercises, it’s time to learn how to do it. Below are some tips on how to safely and effectively add free weights to your curl bar exercises.

Step 1: Choose Your Weight Plate Size

The first step is to choose the right weight plate size for your curl bar exercises. This will depend on your individual strength level, so it’s important to start with a weight that isn’t too heavy. Beginners should start with 2.5 – 5 kg plates while advanced lifters may need 10 – 20 kg plates.

Step 2: Attach the Weights to the Bar

Once you’ve chosen the right size weight plates for your exercises, you’ll need to attach them to the bar. To do this, simply slide the plates onto the ends of the bar until they are securely attached. Make sure that the plates are evenly spaced along the bar to ensure a balanced weight distribution.

Step 3: Adjust Your Grip

Next, you’ll need to adjust your grip to accommodate the additional weight. If you’re using a narrow grip, you may need to move your hands closer together. If you’re using a wide grip, you may need to move your hands further apart. This will help you maintain proper form throughout the exercise.

Step 4: Perform the Exercise

Once you’ve adjusted your grip, you’re ready to perform the exercise. Remember to keep your core engaged and your back straight throughout the movement. Focus on keeping good form and engaging all the targeted muscle groups for maximum benefit.

Examples of Curl Bar Exercises with Free Weights

Now that you know how to add free weights to your curl bar exercises, let’s look at some examples of exercises you can try. Below are three curl bar exercises that you can do with free weights to target different muscle groups.

Bicep Curls

Bicep curls are one of the best arm exercises you can do and they’re easy to do with a curl bar. To perform this exercise, stand with your feet hip-width apart and hold the curl bar with an underhand grip. Slowly curl the bar up towards your shoulders, squeezing your biceps at the top before slowly lowering it back down. Make sure to keep your elbows close to your sides throughout the movement.

Tricep Extensions

Tricep extensions are another great exercise for targeting the arms. To perform this exercise, hold the curl bar above your head with an overhand grip. Keeping your elbows close to your head, slowly lower the bar behind your head. Squeeze your triceps at the bottom before slowly raising the bar back up to the starting position.

Shoulder Raises

Shoulder raises are a great exercise for targeting the shoulders. To perform this exercise, stand with your feet hip-width apart and hold the curl bar with an overhand grip. Keep your core engaged and slowly raise the bar up to shoulder height. Squeeze your shoulders at the top before slowly lowering the bar back down to the starting position.

Adding free weights to curl bar exercises is a great way to take your workouts to the next level. Not only does it increase the range of motion, but it also adds variety and intensity to your exercises. By following the tips outlined above, you can safely and effectively incorporate free weights into your curl bar exercises.