Tricep Bar vs EZ Curl: The Surprising Winner for Arm Size

When building your home gym, choosing the right equipment can significantly impact your results. Two common specialty bars are the tricep bar and the EZ curl bar. While each bar has its unique features, strengths, and intended uses, it can be challenging to decide which one is the best investment. This article will provide an in-depth comparison of both bars, covering their uses, advantages, and key differences to help you make an informed decision.

Quick Verdict: EZ Curl Bar Takes the Lead

If you’re looking for a versatile, all-around option for various exercises, the EZ curl bar is the better choice. Its multiple grip positions provide comfort, relieve stress on the wrists, and allow for more diverse workouts compared to the tricep bar. However, the tricep bar offers key advantages for triceps-focused exercises due to its neutral grip.

Now, let’s take a deeper look into each bar and the benefits they bring to the table.

What is a Tricep Bar?

A tricep bar, also known as a hammer curl bar or a parallel grip bar, is a shorter, oval-shaped barbell equipped with two vertical grips. These neutral grips allow for a natural hand position that is easy on the wrists and forearms.

Key Characteristics of a Tricep Bar:

• Length: Typically ranges between 24 to 34 inches, making it ideal for home gyms with limited space.
• Grip: Two knurled, vertical grips positioned for neutral hand placement.
• Weight: Standard tricep bars weigh between 10-20 pounds, while Olympic tricep bars can go up to 30 pounds.

Best Used For: Tricep extensions, close-grip bench presses, hammer curls, and shoulder presses.

Advantages of a Tricep Bar

The main selling point of the tricep bar is its neutral grip. Here’s why:

1. More Comfortable Grip: The neutral grip position mirrors the natural resting position of your hands. Unlike the straight barbell, which requires an overhand or underhand grip, the tricep bar allows you to maintain a relaxed wrist position, minimizing discomfort.
2. Enhanced Tricep Emphasis: As the name suggests, the tricep bar is excellent for targeting the triceps. The neutral grip emphasizes the lateral head of the triceps, which plays a crucial role in pressing movements like the bench press.
3. Versatile for Specific Movements: While it’s not as versatile as the EZ curl bar, the tricep bar is effective for specific exercises, such as hammer curls and close-grip bench presses. These exercises target not just the triceps but also the brachialis and brachioradialis muscles.

Exercises to Try with a Tricep Bar:

Shoulder Press: Provides a comfortable grip for overhead pressing.

Tricep Extensions: Perfect for isolating the triceps, especially the lateral head.

Hammer Curls: Engages the brachioradialis while reducing strain on the wrists.

Close-Grip Bench Press: Focuses on the triceps and inner chest.

Check out the tricep bar in action from YouTuber Fitness Depot North America:

What is an EZ Curl Bar?

An EZ curl bar features a wavy, zig-zag design that allows for multiple grip angles, offering a compromise between a straight bar and a tricep bar. The slight curvature helps you avoid wrist strain during exercises.

Key Characteristics of an EZ Curl Bar:

• Length: Generally ranges between 48 to 60 inches.
• Grip: Multiple angled grips, allowing for overhand, underhand, and close-grip positions.
• Weight: Standard bars weigh between 10-20 pounds, while Olympic bars can weigh up to 50 pounds.

Best Used For: Bicep curls, tricep extensions, preacher curls, and reverse curls.

Advantages of an EZ Curl Bar

1. Wrist-Friendly Design: One of the standout benefits of the EZ curl bar is the reduced strain on your wrists during exercises. The angled grips put your hands in a more natural position, preventing the discomfort often caused by straight bars.
2. Versatile Exercise Options: The EZ curl bar offers a wider range of grip positions, making it highly versatile for arm workouts. You can perform exercises like standing curls, spider curls, reverse curls, and skull crushers with ease.
3. Increased Muscle Activation: Studies have shown that the EZ curl bar and straight barbell provide similar levels of muscle activation in the biceps brachii and brachioradialis. However, the EZ curl bar’s comfort and variety of grips make it an excellent alternative.

The EZ curl bar is much easier on the bones and joints in your wrists than the straight bar. I know I’ve had lots of pain when I go up in weight with a straight bar curl. It really hurts my wrists. The EZ curl bar eliminates that pain by placing your wrist in a slightly rotated position which eliminates unnecessary stress.

Consider a standing straight bar curl:

Notice the angle of the wrists with the classic barbell curl grip. They are kept straight, which puts them in an uncomfortable position, and increases the stress on the bones and joints. This leads to pain and discomfort, especially as you add more weight.

Now consider a standing curl with an EZ curl bar:

The grips on the EZ curl bar are slightly angled, which takes the unnecessary stress off of your wrists. It’s a much more ergonomic position. Your wrists will thank you for it!

Just for a moment, take your wrists and turn them so they are in an underhand position. Now try to keep turning them that way. You will notice immediate discomfort.

It’s because when the wrists are in a horizontal position (like in the straight barbell curl), they are fully rotated, and thus, are at their weakest. That slight angle of the EZ bar brings the back to a much more comfortable position.

Exercises to Try with an EZ Curl Bar:

• Standing Curls: The bread-and-butter movement for biceps development.
• Preacher Curls: Allows for isolated bicep contractions.
• Spider Curls: Great for achieving a deep muscle stretch and contraction.
• Skull Crushers: Targets the triceps while reducing wrist strain.

Check out the EZ curl bar in action here from YouTuber donnysayslift:

Comparing the Two: Tricep Bar vs EZ Curl Bar

Which Should You Choose?

Both bars are excellent for building arm and upper body strength. However, the choice ultimately comes down to your training goals and personal preferences:

1. Choose the Tricep Bar If: You’re focused on isolating your triceps and performing exercises like tricep extensions, hammer curls, and close-grip presses. The tricep bar is also a great option for those with limited space in their home gym due to its compact size.
2. Choose the EZ Curl Bar If: You want a versatile, all-purpose bar that reduces wrist strain while offering multiple grip options. The EZ curl bar is ideal for those who want to target the biceps, triceps, and forearms without sacrificing comfort or variety.

Expert Opinions and Research Insights

Recent studies exploring electromyographic (EMG) activity have highlighted the benefits of both bars. Research shows that while the EZ curl bar and straight barbell activate the biceps brachii and brachioradialis similarly, the EZ curl bar provides a more comfortable wrist position, reducing the risk of strain-related injuries.

Additionally, neutral-grip exercises with the tricep bar emphasize muscle groups often underutilized by traditional straight bar workouts. This makes the tricep bar a valuable addition for those wanting to add a new dimension to their upper body training.

Buying Guide: Best Bars for Your Home Gym

Ready to invest in one of these bars? Here are some top recommendations based on build quality, affordability, and performance:

Best Tricep Bars

CAP Barbell Olympic Tricep Bar

Known for its solid build and standard 34-inch length, this bar is perfect for serious lifters using Olympic-sized plates. With a weight capacity of 200 pounds, it’s ideal for both light and heavy lifting.

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Here is the same tricep bar by CAP Barbell, but this one has rubber grips, for those who want more grip protection.

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CAP Barbell Standard Threaded Tricep Bar

This is an excellent choice for those using standard 1-inch plates. It offers a high-quality chrome finish and a sturdy build, making it an affordable option for your home gym.

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Best EZ Curl Bars

XMark Olympic EZ Curl Bar

A premium-quality bar weighing 24 pounds with a weight capacity of 400 pounds. This bar is designed for Olympic plates and is highly durable for heavy training.

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CAP Barbell Standard Threaded EZ Curl Bar

Despite its lower price point, this bar is durable and lightweight, weighing only 11 pounds with a weight capacity of 200 pounds. Perfect for home gym owners on a budget.

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FAQs About Tricep Bars and EZ Curl Bars

Q: How much do tricep and EZ curl bars weigh?
A: Standard tricep bars weigh between 10-20 pounds, while Olympic versions can go up to 30 pounds. EZ curl bars vary from 10-20 pounds for standard models to around 20-50 pounds for Olympic versions.

Q: Can I squat with an EZ curl bar?
A: Yes! Although not ideal compared to a straight bar, you can perform various leg exercises, including squats, with an EZ curl bar. You may have to adjust your grip and weight positioning, but it’s possible to get a decent leg workout.

Final Verdict: Tricep Bar or EZ Curl Bar?

Both the tricep bar and EZ curl bar have their unique strengths and advantages. The tricep bar excels in providing a neutral grip, which is ideal for triceps-focused exercises and certain bicep movements like hammer curls. On the other hand, the EZ curl bar offers versatility and comfort, making it a great all-around bar for various upper body exercises.

If you’re building a home gym with limited space or budget, the tricep bar is a great option for focusing on specific movements. However, if you’re looking for a more versatile bar that won’t strain your wrists, the EZ curl bar is the clear winner.

Invest wisely, and happy lifting!