Triceps Training: Exercises, Form, and Benefits with a Curl Bar

How to Do Triceps with Curl Bar?

Utilizing a curl bar, also known as an EZ bar, for triceps exercises offers a biomechanically advantageous grip that can reduce wrist strain while effectively targeting all three heads of the triceps brachii muscle, making it a versatile tool for upper arm development.

Understanding the Curl Bar for Triceps Training

The curl bar, or EZ bar, is characterized by its W-shaped or zigzagged shaft. While commonly associated with biceps curls, its unique design provides a semi-supinated or neutral grip that can be highly beneficial for triceps exercises. This grip often feels more natural and less stressful on the wrists and elbows compared to a straight bar, allowing for a greater focus on muscle contraction and potentially heavier loads for some individuals.

Target Muscles: The triceps brachii muscle, located on the posterior aspect of the upper arm, is comprised of three distinct heads:

• Long Head: Originates from the infraglenoid tubercle of the scapula (shoulder blade). Its position allows it to contribute to shoulder extension and adduction, in addition to elbow extension.
• Lateral Head: Originates from the posterior surface of the humerus (upper arm bone), superior to the radial groove. It is primarily involved in powerful elbow extension.
• Medial Head: Originates from the posterior surface of the humerus, inferior to the radial groove. This head is active in all forms of elbow extension and is particularly important for endurance.

Training with a curl bar allows for variations that can emphasize different heads of the triceps, contributing to overall arm mass and strength.

Key Triceps Exercises with a Curl Bar

Here are some of the most effective triceps exercises you can perform with an EZ bar, complete with detailed instructions for proper form.

1. EZ Bar Triceps Skullcrushers (Lying Triceps Extensions)

This exercise is excellent for isolating the triceps and is particularly effective for targeting the long head.

• Setup:
  • Lie supine (on your back) on a flat bench, with your feet flat on the floor for stability.
  • Grasp the EZ bar with an overhand, pronated grip, palms facing your feet. Use one of the inner angled grips that feels most comfortable for your wrists. Your hands should be slightly narrower than shoulder-width apart.
  • Extend your arms straight up towards the ceiling, so the bar is directly over your chest, with a slight bend in your elbows to avoid locking them out. This is your starting position.
• Execution:
  • Keeping your upper arms stationary and perpendicular to the floor, slowly lower the bar by flexing your elbows. The bar should descend towards your forehead or slightly behind your head, maintaining tension on the triceps.
  • Lower the bar until your forearms are close to your biceps.
  • Engage your triceps to extend your elbows, pressing the bar back up to the starting position. Focus on squeezing the triceps at the top without locking out your elbows.
  • Control the movement throughout, both on the eccentric (lowering) and concentric (lifting) phases.
• Common Mistakes:
  • Moving the Elbows: Allowing your elbows to flare out or move forward/backward significantly reduces triceps isolation. Keep them stable.
  • Using Too Much Weight: This often leads to shoulder involvement and compromises form, increasing injury risk.
  • Bouncing the Weight: Avoid using momentum; the movement should be slow and controlled.

2. EZ Bar Close-Grip Bench Press

This compound exercise effectively targets all three heads of the triceps while also engaging the chest and shoulders.

• Setup:
  • Lie supine on a flat bench within a power rack or with spotter arms set at an appropriate height.
  • Grasp the EZ bar with an overhand, pronated grip, hands positioned on the inner angled grips, slightly narrower than shoulder-width apart (typically 6-10 inches between hands, depending on comfort and shoulder health).
  • Lift the bar off the rack and position it directly over your chest, with arms fully extended but elbows unlocked.
• Execution:
  • Inhale and slowly lower the bar towards your lower chest/upper abdomen, keeping your elbows tucked close to your body (not flared out). The descent should be controlled.
  • Pause briefly when the bar lightly touches your chest.
  • Exhale and powerfully press the bar back up to the starting position by extending your elbows, focusing on driving through your triceps.
  • Maintain control throughout the movement, avoiding bouncing the bar off your chest.
• Common Mistakes:
  • Flaring Elbows Out: This shifts emphasis to the chest and shoulders, reducing triceps activation and increasing shoulder strain. Keep elbows tucked.
  • Grip Too Narrow: An excessively narrow grip can put undue stress on the wrists and elbows. Find a comfortable, slightly narrower than shoulder-width grip.
  • Lifting Hips off Bench: Maintain full body contact with the bench for stability and to prevent lower back strain.

3. EZ Bar Overhead Triceps Extension (Seated or Standing)

This exercise places a significant stretch on the long head of the triceps, which originates from the shoulder blade, making it an excellent exercise for its development.

• Setup (Seated):
  • Sit on a bench with back support, feet flat on the floor.
  • Grasp the EZ bar with an overhand grip on the inner angles, hands slightly narrower than shoulder-width apart.
  • Press the bar overhead until your arms are fully extended, with the bar directly above your head. Maintain a slight bend in the elbows. This is your starting position.
• Execution:
  • Keeping your upper arms stationary and close to your head, slowly lower the bar behind your head by flexing your elbows. Your forearms should come close to touching your biceps.
  • Feel a deep stretch in your triceps.
  • Engage your triceps to extend your elbows, pressing the bar back up to the starting position. Focus on squeezing the triceps at the top, without locking out your elbows.
  • Maintain core stability throughout the movement.
• Common Mistakes:
  • Flaring Elbows Out: Keep your elbows pointing forward and close to your head to maximize triceps isolation and minimize shoulder strain.
  • Arching the Lower Back: Engage your core and use the back support of the bench to prevent excessive lumbar arching, especially with heavier weights.
  • Using Momentum: Control the weight on the eccentric phase to maximize time under tension.

Proper Form and Technique Principles

Regardless of the specific exercise, adhering to fundamental principles of form is crucial for effectiveness and safety.

• Grip: The EZ bar's unique shape allows for a grip that is less stressful on the wrists than a straight bar. Experiment with the different angles to find the most comfortable and strongest grip for each exercise. Your grip should be firm but not overly tight.
• Elbow Position: For most triceps isolation exercises, the goal is to keep the elbows relatively stable and pointing in the correct direction (e.g., forward for skullcrushers and overhead extensions, tucked for close-grip bench press). Excessive elbow movement indicates that other muscles are compensating.
• Controlled Movement: Always prioritize slow, controlled movements over heavy, uncontrolled lifting. Focus on the muscle contraction through the full range of motion. The eccentric (lowering) phase is just as important as the concentric (lifting) phase for muscle growth.
• Shoulder Stability: Engage your core and keep your shoulders packed down and back, away from your ears. This provides a stable base for your arm movements and protects your shoulder joints.
• Breathing: Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase. Proper breathing helps maintain core stability and oxygenates working muscles.

Programming Considerations

Incorporating EZ bar triceps exercises into your routine requires thoughtful programming.

• Rep Ranges and Sets:
  • Hypertrophy (Muscle Growth): 3-4 sets of 8-12 repetitions.
  • Strength: 3-5 sets of 4-6 repetitions (especially for close-grip bench press).
  • Endurance: 2-3 sets of 15+ repetitions.
• Progression: To ensure continuous muscle adaptation, gradually increase the weight, repetitions, or sets over time (progressive overload). You can also decrease rest times or improve technique.
• Integration into Workouts:
  • Push Day: Combine triceps with chest and shoulder exercises.
  • Arm Day: Pair triceps exercises with biceps for a dedicated arm workout.
  • Full Body: Include one or two triceps exercises as part of a balanced full-body routine.
• Warm-up and Cool-down: Always begin with a general warm-up (e.g., light cardio) followed by specific warm-up sets with lighter weight for the triceps. Conclude your workout with static stretching for the triceps and surrounding muscles.

Benefits of Triceps Training with a Curl Bar

Regularly incorporating EZ bar triceps exercises offers numerous advantages:

• Arm Development: The triceps constitute approximately two-thirds of the upper arm's mass. Dedicated training leads to significant gains in arm size and definition.
• Upper Body Strength: Strong triceps are crucial for all pushing movements, including bench press, overhead press, and dips, enhancing overall upper body strength.
• Joint Health: The EZ bar's ergonomic grip can be gentler on the wrists and elbows, making it a suitable option for individuals who experience discomfort with a straight bar, thereby promoting long-term joint health.
• Functional Fitness: Strong triceps support daily activities involving pushing, lifting, and stabilizing the arms.

Safety and Injury Prevention

Prioritizing safety is paramount to prevent injuries and ensure consistent progress.

• Start Light: Always begin with a weight that allows you to maintain perfect form. Gradually increase the load only when you can execute the exercise flawlessly.
• Listen to Your Body: Pay attention to any sharp pain or discomfort, especially in the elbows or wrists. If an exercise causes pain, stop immediately and assess your form or consider an alternative.
• Spotter: When performing heavy close-grip bench presses or skullcrushers, especially as you approach muscle failure, use a spotter for safety.
• Avoid Hyperextension: Never lock out your elbows forcefully at the top of the movement. Maintain a slight bend to protect the joint.

Conclusion

The curl bar is an invaluable tool for effective triceps training, offering a comfortable and efficient way to build strength and mass in your upper arms. By understanding the anatomy of the triceps, mastering proper form for key exercises like skullcrushers, close-grip bench press, and overhead extensions, and adhering to sound programming principles, you can significantly enhance your triceps development while minimizing joint stress. Integrate these exercises thoughtfully into your routine, prioritize safety, and consistency will yield impressive results.