Triceps are the muscles located at the back of the upper arm. Building these muscles is important not just for aesthetic purposes, but also for overall upper body strength. One effective way to target the triceps is through a workout routine that utilizes a curl bar.
What is a Curl Bar?
A curl bar, also known as an EZ bar, is a type of weightlifting bar that is designed to put less stress on the wrists and elbows during bicep curls and other exercises. It has a zigzag shape with angled grips in the middle, which allows for a variety of hand positions.
Triceps Exercises with a Curl Bar
Here are some triceps exercises that can be done with a curl bar:
Close-Grip Bench Press
The close-grip bench press is a compound exercise that targets the triceps, chest, and shoulders. To perform this exercise, lie on a bench and grip the curl bar with your hands close together. Lower the bar to your chest and then press it back up.
Skull Crushers
Skull crushers, also known as lying triceps extensions, are an isolation exercise that targets the triceps. To perform this exercise, lie on a bench and hold the curl bar with your hands shoulder-width apart. Lower the bar towards your forehead and then extend your arms back up.
Triceps Extensions
Triceps extensions are another isolation exercise that target the triceps. To perform this exercise, stand with your feet shoulder-width apart and hold the curl bar with your hands close together. Raise the bar above your head and then lower it behind your head, keeping your elbows stationary.
Benefits of Triceps Workouts with a Curl Bar
There are several benefits to incorporating triceps workouts with a curl bar into your fitness routine:
- Increased triceps strength and size
- Improved overall upper body strength
- Reduced risk of injury to the wrists and elbows
- Greater variety in your workout routine
Tips for Triceps Workouts with a Curl Bar
Here are some tips to keep in mind when doing triceps workouts with a curl bar:
- Start with a weight that you can comfortably lift for 8-12 reps
- Focus on proper form to avoid injury and maximize effectiveness
- Gradually increase weight and reps over time as your strength improves
- Rest for at least one day between triceps workouts to allow for muscle recovery
Conclusion
Incorporating triceps workouts with a curl bar into your fitness routine can help you build strength and size in your triceps while reducing the risk of injury to your wrists and elbows. Start with a weight that you can comfortably lift and focus on proper form to maximize effectiveness. Gradually increase weight and reps over time as your strength improves.