The curl bar is very effective when it comes to training different parts of the body, such as the back, shoulders, triceps, and biceps. Additionally, a curl bar is zig-zag in shape hence enabling both wide and narrow grips. This is why there are numerous curl bar exercise routines you can perform to build massive arms.
Today, I will guide you on the best curl bar workout routines you should try out. Some of these workouts are simple, whereas others are delicate. You can start low and progressively improve. Remember, the primary goal is to build massive arms using the curl bar.
I will also guide you on the step-by-step guide on how to perform the mentioned below routines. Read through until the end.
Quick Summary
- Build massive arms using curl bar exercises such as the fourth curl, preacher curl, varied grip curl, drop set, 100s, and overhead triceps extensions.
- The preacher curl is the best curl bar workout if you’re looking for bicep growth.
- Buff up your upper arms using the reverse grip curl exercise.
- Consider doing overhead triceps to avoid saggy biceps while trying to increase your arm muscles.
- Try as much as possible to interchange the workout routines so that your arms are buffed evenly on both sides.
Top 10 Exercises Using a Curl Bar
These curl bar exercises work the entire upper arm, including both heads of the biceps and triceps.
Let’s take a look at 10 of them.

1. Preacher Curl

The promise of the preacher curl is simple: you’ll get bigger biceps.
Studies show that during this type of curl bar exercise, activation of the bicep is at its maximum due to the support of the preacher bench, so it helps you build muscle.
Here’s how you do the preacher curl:
Step 1 - Adjust the height of the preacher bench so that it comes in contact with your armpits. Grasp the barbell with a standard palms-up grip (underhand grip) with hands at shoulder width.
Step 2 - Keep the back of your arms firmly against the equipment and curl upwards until vertical. Lower the bar slowly over the course of about 3 seconds. Repeat it any number of times that you want.
2. Reverse Grip Curl

The reverse curl bar exercise helps you achieve more fully realized upper arms by working muscles not always targeted by standard bicep curl including those at the top of the forearm.
Here is how you do it:
Step 1 - Start by standing upright—hands and feet shoulder width, elbows close in to the sides, palms facing downward (overhand grip).
Step 2 - Moving only the forearms, curl the bar upward while breathing out until it’s as close to vertical as possible. Squeeze the bicep while holding things there for a second, then slowly return to the starting position while breathing in. Repeat.
3. Varied Grip Curl

The bicep has 2 heads—the long and (little understood) short head. The positioning of your hands as you do curl bar exercises influences which head is emphasized.
Since you want both heads to benefit from your exercise, it’s important to vary the way you grasp the curl bar. Here’s the best way to incorporate this into your routine:
Step 1 - Choose a particular type of curl and with each subsequent exercise, increase the width of your hold by 2 inches, beginning with the hands close together and moving outward.
Step 2 - An alternative approach is to increase the width of your curl bar grip by 2 inches with each set of reps within the same exercise.
4. Back and Forth Curl

To perform the back and forth curl bar exercise, you require a training buddy.
One of you will set the challenge and the other takes it up, back and forth until neither can continue anymore.
This exercise results in serious bicep pumps but is not for the faint-hearted.
Step 1 - Start by gripping the curl bar just as you would do with bicep curl.
Perform a set of curls to failure rather than to any particular number. When you’ve finished, pass the barbell to your gym training partner whose challenge is to do more curls than you did.
Step 2 -
Related Article:
5. Close Grip Curl

With this type of curl bar exercise, you’re executing a standard curl but with your hands in close and your elbows pinned to your sides.
Step 1 -
Step 2 -
Also Read: Best Curl Bar Tricep Exercises
6. Drop Set

The drop set curl was designed to allow you to press on past the initial failure point, with the goal being to max out the potential growth you achieve during each exercise. [1]
Here’s how it’s done:
Step 1 -
Step 2 -
7. Upright Rows

The unique shape of the barbell of your gym allows you to use it for more than just standard curls. The upright row is a perfect example.
Because of the curve in the bar, you’re able to raise your arms higher than you could with a straight bar and thereby activate your traps. [2]
Here’s how you do it:
Step 1 -
Step 2 -
8. Overhead Triceps Extensions

As they age, people will notice that the tissue under their bicep will start to sag. [3] Most simply accept these saggy triceps. But you don’t have to.
Overhead triceps extension curls will help keep that area toned. Here’s how they’re done:
Step 1 -
Carefully lower the bar behind your head. Then raise it, arms extended straight upward.
Step 2 -
9. 21s

If you’re interested in creating savage-looking biceps then you’ll want to explore 21s. “21” in this case refers to the number of reps per complete set, with each set comprised of 3 segments each requiring 7 reps.
Here’s how you do them:
Step 1 -
Step 2 -
10. 100s

100s get their name from the fact that you’re going to do 100 reps total over 3 segments of each set. This exercise will help build muscle endurance as well as strength.
Load up 40 percent of the weight you would normally use to do 6-8 reps. Then do the following:
Step 1 -
Step 2 -
FAQs
What’s the Difference Between a Curl Bar and Straight Bar?
The main difference between curl bar and straight bars rests mainly on the weight and shape of the bar and the positioning of the hands on the bar.
EZ curl bars undulate in a W-type of shape that allows for more natural positioning of the hands. This is particularly useful when doing various curls requiring close and overhand grip.
In fact, as the name implies, an EZ curl bar is used almost exclusively to perform various types of curls that target and build specific muscles, as opposed to, say, the squat, which targets a whole range of muscles.
What Muscles Do Curls Work?
Curls work the bicep and tricep muscles. They also lead to minor improvements on grip strength.
For some people, that’s enough. However, others want to develop the entire arm muscle from wrist to shoulder, and that’s certainly understandable as well.
But as two-time Mr. Universe Lou Ferrigno says, “You have to work hard for any kind of meaningful forearm development.”
So if you are looking for well-balanced arms, consider many of the training variations listed above that also target the forearms.
Final Thoughts
Incorporating a curl bar on your workout routine will transform your arms from their current unremarkable state into legendary limbs in fairly short order.
In fact, if you work your biceps to failure 3 times a week, you should start to see a real, measurable difference in less than a month.
Remember that having strong arms provides a range of practical benefits as well as makes you look like the Terminator. But no one can do it for you.
Also, discover what makes a good barbell, how to choose the right one, and more by reading our guide on the top 10 barbells for your home gym.
Let me know what curl bar workout you perform and why you believe it is the best.
References:
- NCBI, Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study, retrieved from https://www.ncbi.nlm.nih.gov/pubmed/28532248
- McAllister MJ
, Schilling BK, Hammond KG, Weiss LW, Farney TM., Effect of grip width on electromyographic activity during the upright row., retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22362088 - Silke K. Schagen, Vasiliki A. Zampeli, Evgenia Makrantonaki, Christos C. Zouboulis, Discovering the link between nutrition and skin aging, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
About The Author
You May Also Like
I’m new to fitness and I’ve been having a mental block on what workouts to do with a curl bar. Thanks for these suggestions!
Hello, everything is going perfectly here and ofcourse every one is
sharing data, that’s truly excellent, keep up writing.