Are you looking to do some barbell training? The most common bars you will come across are the straight bar and the EZ bar. But do you know which bar is the correct choice for your selected exercise?

What is a Straight Bar?

A straight barbell is just that, straight, and they don’t feature a special hand grip. It is a longer bar compared to the EZ bar and the two most common versions are the standard bar (which holds 1” plates) and the Olympic bar (which holds 2” plates).

Straight Barbell Benefits

Straight barbells are highly versatile. From deadlifts and squats to bench press and rows, straight barbells form the backbone of strength training. The longer length of these barbells makes the bars easy to rack, allowing you to load the bar ready for the next exercise. They’re also able to accommodate more weight plates as well as heavier weights. When compared to the bicep curls on an EZ bar, the grip on a straight bar results in isolating the bicep brachii giving you a more focused workout on the bicep for a greater hypertrophy effect.

Three Straight Bar Exercises

Bicep Curl

If you are looking for strength gains in just the bicep then the straight bar will keep all focus on this part of the arm.

Front Squat

You need a bar that is straight so that it can rest across your chest as well as the bar being long enough to be racked so you can step towards the bar and position it correctly.

Hang Clean

This power exercise requires you to move your hand around the bar as you accelerate it from your hips to your shoulders. To do this the bar needs to be straight.

What is an EZ Bar?

The EZ bar’s main purpose is provided in the name of the bar…Easy. This is a reference to the bar being easier to grip. By having a W shaped bar your hands are turned slightly towards your body when you hold the bar. This reduces the stress on your wrists and it is the reason why the EZ bar is typically used for bicep curls or tricep extension exercises.

The EZ bar is also usually shorter than a straight bar, making the weights easier to balance throughout the exercise. Longer, rackable EZ curl bars are also available to allow the bar to be racked should you require.

EZ Barbell Benefits

If you find straight bar curls or extensions uncomfortable on your wrists, then you should use the EZ bar. The more comfortable grip position also allows you to extend or flex your arms through an improved range of motion. A greater range of motion has a positive effect on muscle strength grains.

When it comes to the bicep curl, the hand position affects which muscles are activated. You are no longer only training the biceps but also muscles of the forearm such as the brachioradialis which helps increase your grip strength.

Three EZ Bar Exercises

Reverse Grip Bicep Curl

Doing a reverse grip bicep curl trains the biceps and forearm muscles whether you are using a straight bar or Curl Bar. By using an EZ not only is the grip more comfortable, but you can get a greater activation from the forearm muscles.

Skull Crusher

By using a EZ bar for skull crushers, the grip is more comfortable and it is easier to control the movement of the bar, making it safer. For heavier weights you are also able to get the extended length bar so you can rack the bar.

Upright Row

The shape of the grip on the EZ bar allows you to grip the bar in a more comfortable overhand grip and the shorter length bar means you have more control of the bar as you raise it, making it a more comfortable exercise.

One barbell is not better than the other. You need to make an informed decision on which bar suits your exercise selection the most. While there are also exercises where both bars overlap such as barbell curls or skull crushers, choose the bar that is the most comfortable on your wrists or targets the muscles you are looking to focus on. Choose the right tool for the job and you’ll reap the gym rewards.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength ; Misc > Gym Planning