The curl bar, otherwise known as the EZ bar, is a specialist barbell. Unlike straight bars, you have the option of different levels of pronation/supination during upper body exercises. The Curl Bar is traditionally used for bicep curls, but it can also be used for an effective shoulder workout.
Top Curl Bar Shoulder Exercises
1 - Curl Bar Upright Row
The EZ bar reduces the internal rotation required at the shoulder to hold and pull the bar to the top position of an upright row, which puts a bit less strain on the shoulder joint. This makes it a great entry level upright row variation, especially for those with previous shoulder injuries.
• Stand tall holding the smooth inner part of the EZ bar.
• Pull the bar up as high as you can, while pointing your elbows up.
• Pause at the top, before lowering back down.
• Aim for between 10 and 20 reps per set.
2 - Strict Curl Bar Front Raise
The curl bar uses a bilateral grip, unlike dumbbells, which allows you to perform front raises with more absolute load in hand.
• Stand tall with your glutes and low back up against a wall to ensure you’re not using lower body momentum.
• While squeezing your elbows into extension, raise the bar out in front until it is in line with the shoulders.
• Pause at the top, before slowly lowering back down.
• Aim for 5-10 reps with a controlled ascent and descent.
3 - Curl Bar Straight Arm Pull Over
The curl bar reduces the external rotation required at the shoulder making it a great pull over variation if you have tight shoulders and upper back.
• Lay on a bench with your arms straight so the EZ Bar is above your shoulder joint.
• Slowly lower the weight towards the floor behind you in an arcing motion around your head, keeping your elbows locked.
• When you hit your comfortable limit, pull the weight back to the start position, with your shoulders, by keeping your elbows locked.
• Aim for 5-10 reps, maintaining a controlled descent and straight elbow throughout.
4 - Curl Bar Bench Press
The curved mid-section of the bar allows you to descend with your hands facing slightly out to the side, rather than up to the sky, allowing a greater stretch of the front delt than a straight bar.
• Lay on a Flat Weight Bench, holding a curl bar at the outer part of its knurling, with straight arms, over the top of your shoulders. You can get a friend to spot you to help you get there or set up just like a dumbbell bench press.
• Slowly lower the bar to your mid chest.
• Push up and back to your start position.
• Aim for 5-10 reps with full control.
If you are looking for an ‘easy’ shoulder workout to add to your training regime, look no further than these four EZ bar shoulder exercises. You can do them all on the same day, or spread across multiple sessions in your week!
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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength
