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With all the focus on strength training and muscle building, the importance of stretching often gets overlooked. Stretching is an integral part of any fitness routine and can help improve flexibility, reduce pain and injury, and improve overall performance. Incorporating stretching into your curl bar workouts can help you get the most out of your workout and keep you feeling your best.
Shop The Collection: Weight PlatesA curl bar is a specialized barbell designed for performing bicep curls. It has a slightly curved shape which helps to reduce stress on the wrists and arms, making it easier to perform repetitions with a full range of motion. It is also much lighter than a traditional barbell, making it easier to control, especially when doing exercises like hammer curls or alternating bicpes curls.
Shop The Gear: COREFX EZ Curl Olympic Barbell, $104.99 CAD
Stretching before and after a curl bar workout can provide several benefits, including:
Shop The Collection: BarbellsBefore performing any curl bar exercises, it is important to take some time to warm up and stretch your muscles. Warming up helps to increase blood flow to the muscles and increase their temperature, preparing them for activity. The following stretches are great for warming up before a curl bar workout:
Arm circles are a great way to warm up your shoulders and arms before a biceps workout. To do arm circles, stand with your feet hip-width apart and your arms stretched out to your sides. Begin to move your arms in small circles, gradually increasing the size of the circles as you go. Do 10-15 circles in each direction.
The overhead reach is a great stretch for the chest and shoulders. Stand with your feet hip-width apart and your arms extended overhead. Reach up towards the ceiling, then gently lower your arms back down. Repeat this 10-15 times.
The tricep stretch is a great way to increase flexibility in the triceps, which will be used during biceps curls. To do the tricep stretch, stand with your feet hip-width apart and place your right hand behind your head. Use your left hand to gently pull your right elbow towards your left shoulder. Hold for 15-30 seconds, then switch sides.
During your curl bar workout, it’s important to remember to take breaks between sets to stretch your muscles. This will help to maintain flexibility and reduce the risk of injury. Here are some stretches you can do between sets:
The bicep stretch is a great way to stretch the muscles you just worked. To do the bicep stretch, stand with your feet hip-width apart and extend one arm out in front of you. Bend your elbow and use your other hand to gently pull your elbow towards your shoulder. Hold for 15-30 seconds, then switch sides.
Wrist rotations are a great way to stretch and increase flexibility in the wrists. To do wrist rotations, stand with your feet hip-width apart and your arms at your sides. Begin to rotate your wrists in small circles, gradually increasing the size of the circles as you go. Do 10-15 circles in each direction.
Shoulder rolls are a great way to stretch and relax the shoulders. To do shoulder rolls, stand with your feet hip-width apart and your arms at your sides. Begin to roll your shoulders in small circles, gradually increasing the size of the circles as you go. Do 10-15 circles in each direction.
After you have finished your curl bar workout, it’s important to take some time to cool down and stretch your muscles. This will help to reduce soreness and improve recovery. Here are some stretches you can do after your workout:
Child’s pose is a great way to stretch and relax the muscles in your upper body. To do child’s pose, start in a kneeling position with your toes touching and your knees spread wide. Lower your hips down to the floor and reach your arms out in front of you. Hold for 30-60 seconds.
Downward dog is a great whole-body stretch that helps to stretch the calves, hamstrings, back, and shoulders. To do downward dog, start in a tabletop position on your hands and knees. Lift your hips up towards the ceiling and press your palms into the floor. Hold for 30-60 seconds.
The standing forward bend is a great way to stretch the hamstrings, back, and shoulders. To do the standing forward bend, stand with your feet hip-width apart and your arms at your sides. Slowly hinge at the hips and lower your torso towards the floor. Hold for 30-60 seconds.
Stretching is an important part of any fitness routine and can help to improve flexibility, reduce pain and injury, and improve overall performance. Incorporating stretching into your curl bar workouts can help you get the most out of your workout and keep you feeling your best. Be sure to warm up and stretch before and after your workout and take breaks between sets to stretch your muscles.
