Have you ever come across those funny-looking curl bars at the gym? Other than appearing like they have been bent out of shape, their main purpose is helping gym-goers to perform cambered bar curls.
Cambered bar curls are normal curls with your hands facing towards each other. The simplest way of describing them is to say that they are a mix between straight bar curls and hammer curls.
Their grip allows you to not only lift heavier weight which is awesome for packing on more size to your arms but are also so much easier on your joints and wrist.
Your wrists will not feel like they want to explode after you curl heavy weights like they would while using straight bar curls.
A cambered bar, also known as EZ bar on the other hand bends at certain areas in order to create angles, compared to the traditional weightlifting bars that are straight in design.
These angles make it easier for weightlifters to hold the bar when performing any exercises using the bars.
HOW TO DO CAMBERED BAR CURLS PROPERLY
In order to do cambered bar curls, you have to first of all have a cambered curling bar or an EZ curl bar that has the grip designed with angles in them.
- While you are holding the EZ bar or cambered bar you simply just curl normally only with your hands at a different angle.
- Your hands should also be at about 45-degree angle with your palms facing up at the ceiling but also towards each other. Below is a step-by-step guide on how to get it right.
- Load an appropriate amount of weight onto the bar and grab the bar with a shoulder-width underhand grip.
- Stand straight and let the bar rest against your thighs. While keeping your elbows still, curl the weight towards your shoulders.
- Keep up with the lifting until the undersides of your forearms make firm contact with your biceps. Hold the contraction for a moment and then lower the weight with control until your elbows are completely extended.
- Repeat for the desired number of reps.
CAMBERED BAR CURLS TIPS TO CONSIDER
Although cambered bar curls are a very simple exercise to perform, there are actually numerous small tweaks you can make to your lifting form in order to enhance their overall effectiveness and gain bicep size at a much faster rate.
KEEP YOUR ELBOWS PINNED AT YOUR SIDES
If you want to get the very best bicep building results from this curling movements, stop flaring your elbows out as you lift the weights up.
Most lifters go too heavy on their curls and end up bringing the surrounding muscles and joint movements instead into the equation to power up the weight.
CONTRACT YOUR TRICEPS AT THE BOTTOM OF EACH REP
At the bottom of every rep before you curl the weights back up, consider flexing your triceps.
This will ensure that your biceps are being fully lengthened on every rep and that they’re being trained through the largest range of motion there is.
This method will also help to eliminate momentum by ensuring that your biceps come to a dead stop before the weights are curled back up.
WHAT MUSCLES DO CAMBERED BAR CURLS WORK?
BICEPS BRACHII MUSCLE
Your biceps brachii muscle is attached to your shoulder blade in two places.
This twin configuration is reflected in the name biceps which means two heads.
It flows down along your upper arm bone and is inserted by a tendon on your lower arm bone.
As it contracts, your forearm is pulled up, with your arm bending at the elbow.
BRACHIALIS AND BRACHIORADIALIS
Your brachialis muscle sits under the biceps brachii muscles.
It is a long muscle that will flex your elbow and connect your upper arm bone to the long forearm bone.
The brachioradialis muscle on the other hand assists the brachialis with flexing your elbow and connects your humerus bone to the short lower arm bone called the radius.
YOUR DELTOID MUSCLE
Your deltoid is the rounded muscle that curves around the outer parts of your shoulder and upper arm.
This muscle is responsible for several motions; in this case, it assists to bring your upper arm forward if you are not strictly isolating the elbow joint during your cambered bar curls.
WRIST FLEXOR MUSCLES
Flexor muscles help to decrease the angle between two bones. The wrist flexor muscles used in a biceps curl exercise will connect your elbow to your hand, running down your forearm.
Your carpi radialis and carpi ulnaris will flex your wrist up towards your forearm while your digitorum profundus and superficialis flexor muscles connect your forearm bone to the bones in found in your fingers, therefore allowing them to curl.
WRIST EXTENSOR MUSCLES
There exist numerous extensor muscles that run along your forearm, connecting your upper arm bone to your hand via your wrist.
Among the wrist extensor muscles are capri ulnaris; the digiti minimi and the digitorum; the indicis which helps to extend your wrist.
CAMBERED BAR CURLS BENEFITS
The camber curl will build your biceps while providing enhanced protection for your wrists.
Cambered bar curls will place your wrists in a semi-supinated position. This will take the strain off your wrists and forearms and ultimately help you to avoid injuries.
You can gain strength quickly with cambered bar curls by increasing the resistance in more manageable increments.
CAMBERED BAR CURLS ALTERNATIVES
Band exercises encourage the development of explosive and concentric force in your biceps. The band requires you to manage the resistance through the full range of motion, as you stretch it up, and lower it back to the initial starting position.
BICEP CURLS WITH TRX
Using the straps of a TRX is another great alternative to this routine. Here, your core will get involved a little bit more, and you will use your body weight as resistance.
CAMBERED BAR CURLS COMMON MISTAKES TO AVOID
Avoid going too fast. Rather, pay more attention on proper form than the pace.
Avoid having an improper elbow position. Your elbows should remain close to the side of your body and only the lower arm ought to move.
Cambered bar curls are one awesome exercise. They are highly convenient to perform because all you need is a cambered bar and a few weights, which makes it ideal if you train at home.