Picking up a curl bar for free-weight workouts is a great way to build muscle in your home gym. The best curl bars help to focus on different muscle groups than straight barbells do and allow you to move more weight than dumbbells do. Unlike traditional bars, curl bars feature an angled grip that allows for a more natural and comfortable grip. Their lighter weight is easier to use, even for beginners and novices.
Curl bars are shorter than most straight bars, allowing you to do the same movements as an Olympic bar in smaller spaces. We looked around for the best curl bars on the market and, after a good amount of testing, we got the info on the best curl bars you can find. We also got an excellent pump.
- Best Overall: Everyday Essentials Olympic Curl Bar
- Best for Heavy Weight: XMark Olympic EZ Curl Bar
- Best Threaded Curl Bar: CAP Barbell Standard Threaded Easy Curl Bar
- Best Bar for Arm Workouts: CAP Barbell Olympic Super Curl Bar
- Best Bargain: Marcy Threaded Chrome Steel Curl Bar
- Best Bar for Aggressive Knurling: Elevens Olympic Super Curl Bar
- Best Threaded Super Curl Bar: Marcy Triceps and Biceps Combo Curl Bar
- Best Grip: CAP Barbell RB-48T2B Super Curl Bar
The Best Curl Bar
1Everyday Essentials Olympic Curl Bar
If you’re looking for the best mix of utility and affordability, the Everyday Essentials Olympic Curl bar is an excellent choice. This 48-inch bar is short enough to use in cramped spaces and has a whopping 350-pound capacity. The 2-inch bar end diameter means you can use it with standard Olympic weights, so you don’t need to buy specialized plates just for this bar.
The knurling successfully rides the line between grippy and aggressive, providing a solid grip without tearing up your hands. During testing, I maintained my grip on overhead extensions without any liquid chalk, even when my hands started getting sweaty.
The two grip positions were perfect for bicep and triceps work, and the 48-inch length let me get a comfortable grip width during deadlifts. I usually use a wider grip on bench presses, but this bar worked well in a pinch. Overall, this is one of the burliest and most versatile pieces of gear I’ve got in my home gym, and at $100, it’s a steal. Read the in-depth review here.
350-lb capacity
Chrome-plated bearings
- BrandEveryday Essentials
- Weight25 pounds
- Length48 inches
- Bar End Diameter2 inches
2XMark Olympic EZ Curl Bar
If you’re in the habit of curling around 400 pounds, a) we salute you, and b) this is the bar for you. With a 400-pound max load capacity, the Olympic EZ Curl Bar from XMark is easily the strongest weightlifting curl bar we’ve seen. Granted, you’re not likely to be doing 375-pound skull crushers any time soon (unless you want to take the movement name literally), but the added capacity makes this a much more versatile bar.
If you’re building a home gym but lack space, this 48-inch curl bar is smaller than most straight bars but can handle the heavy weights you’d be using for, say, deadlifts. And the flat gripping area near the collars is perfect for deadlifting or close-grip bench presses. This shorter bar won’t fit in a squat rack but can work with narrow bench press setups, so it will allow you to do more movements than a less burly curl bar. The black satin coating combines with the medium knurl to provide a solid grip sans chalk, and the 2-inch bar ends will fit standard Olympic weight plates.
Medium knurling
Chrome sleeves
Nylon bushings
2-in bar ends
- BrandXMark Fitness
- Weight22 pounds
- Length48 inches
- Bar End Diameter2 inches
3CAP Barbell Standard Threaded Easy Curl Bar
This threaded easy curl bar from CAP Barbell is a must-have if you’re looking for a secure fit between your weights and your bar. As the name implies, threaded bars are threaded at the ends so that the included threaded collars screw onto the bar and lock the weights in place. Many prefer these to the spring or clamp locks on standard Olympic bar ends. They take a little longer to screw on but don’t require any squeezing or extra force to apply, like spring collars or ill-fitting clamp collars.
This bar is roughly 47 inches in length, meaning it can work in close quarters, and the chrome-plated steel build gives it a long lifespan.
The 200-pound weight capacity should be more than enough for arm movements and should give you room to get stronger as you go. The threaded ends are narrower than Olympic ends, so you’ll need to buy 1-inch plates for this specific bar. But if you have other threaded bars in your arsenal, you’ll be good to go.
200-lb capacity
Chrome-plated steel
Threaded bar ends
Thread collars included
- BrandCAP Barbell
- Weight11 pounds
- Length47 inches
- Bar End Diameter1 inch
4CAP Barbell Olympic Super Curl Bar
For those wanting a bar specifically for working the arms, the Olympic Super Curl Bar from CAP Barbell is your go-to. The deeply angled shaft provides a wide range of grip options for curls, skull crushers, and triceps extensions, to name a few, and the medium knurling helps you keep your grip even in sweaty workout sessions. The 2-inch bar ends are made to work with standard Olympic weights.
I’ve used bars with this grip in commercial gyms, and the vast array of grip options is excellent. The most notable grip that this bar type offers is the hammer grip (where your hands face each other). Not only does this allow you to perform hammer curls at a much greater weight than you can with dumbbells, but it is also much more comfortable during skull crushers and overhead extensions.
Extreme-angled grips
Chrome-plated steel
2-inch bar ends
Screw-down ring collars included
- BrandCap Barbell
- Weight11 pounds
- Length47 inches
- Bar End Diameter2 inches
5Marcy Threaded Chrome Steel Curl Bar
One of the most common brands in the home fitness world is Marcy equipment, and you can find it everywhere. And this curl bar from the prolific company is one of the best deals we’ve found on the web. At under $50, this threaded bar sports heavy-duty solid steel with chrome plating for corrosion resistance. The mildly cambered bar allows for a more natural wrist angle during curls and extensions, and the included spinning locks keep the weights secure while you work out.
The threaded bar works with 1-inch plates, and the max capacity is 200 pounds, which should be plenty for most arm movements. The mild angle of the grip also works well for squats and presses if you need your bar for more than just arm work as well, but the 200-pound weight limit may not be enough for some lifters on those lower-body movements.
Overall, this is an excellent, versatile bar that won’t break the bank and a perfect addition to your collection of home gym equipment.
Medium knurling
Chrome-plated steel
Threaded collars included
200-lb capacity
- BrandApex
- Weight11 pounds
- Length48 inches
- Bar End Diameter1 inch
6Elevens Olympic Super Curl Bar
If grip is your concern, look no further than the Elevens Olympic Super Curl Bar. This stainless-steel bar sports deep, diamond-patterned knurling on the grips that bite for a killer grip. If you have sensitive hands, you’ll feel the aggressive texture. But as your calluses grow, you’ll appreciate the stick that this bar provides.
The black manganese phosphate finish adds a better grip in the smoother sections of the bar and provides corrosion resistance. Also, it looks cool as hell with the chrome-plated bar ends.
With a 300-pound capacity, you may max out the bar if you’re deadlifting or benching, but for any arm movements, that should be more than enough. The angle is on the aggressive side, so we wouldn’t recommend it for back squats, but the gripping area’s ends are flat enough for different movements like the aforementioned bench press or deadlift.
For more fantastic fitness gear, check out our selection of the best arm machines.
Aggressive knurling
Stainless steel
Black satin finish
300-lb capacity
- BrandElevens
- Weight18 pounds
- Length47 inches
- Bar End Diameter2 inches
7Marcy Triceps and Biceps Combo Curl Bar
With its aggressive angles and 1-inch threaded bar ends, the Triceps and Biceps Combo Curl Bar from Marcy is perfect for those who don’t lift with Olympic plates. The heavily cambered design allows for not only traditional curls and extensions but also hammer grip biceps and triceps work.
The chrome-coated steel is durable and corrosion-resistant, which is perfect for your standard garage gym.
The 1-inch threaded bar ends don’t work with 2-inch Olympic plates, but they’re perfect for lifters whose home gym uses 1-inch plates. The bar also comes with threaded collars to lock the plates securely in place. Designed specifically for arm work, the bar has a 200-pound capacity which should be plenty for arm days.
Be sure to also browse our list of the top hex bars and find more high-quality fitness equipment.
Medium knurling
Threaded collars included
200-lb capacity
- BrandApex
- Weight12 pounds
- Length47 inches
- Bar End Diameter1 inch
8CAP Barbell RB-48T2B Super Curl Bar
Another entry in the super curl bar family, the RB-T2B Super Curl Bar from CAP Barbell offers the deep angles that you’d expect from an arm-specific bar. The deep angles allow for a wide range of grips for curls and extensions and provide a natural wrist angle for lifting.
What sets this bar apart from the rest of the pack is the padded rubber in the most common gripping zones. These rubber grips not only provide extra cushioning but also provide a firm grip on the bar. This unique grip can come as a welcome change for people who find knurling too painful but still want a secure grip when doing arm work.
The 1-inch threaded bar ends work with standard 1-inch plates, so if you’ve got a garage full of Oly plates, this isn’t the bar for you. But if you’ve got sensitive hands but still want a killer arm workout, it might be worth the extra investment to grab some weights specifically for this bar.
Our guide to the best-selling wall-mounted pull-up bars offers some amazing picks, as well. Don’t miss them.
Extreme grip angles
Padded rubber grips
Threaded bar ends
Threaded collars included
200-lb capacity
- BrandCAP Barbell
- Weight12.5 pounds
- Length47 inches
- Bar End Diameter1 inch
How We Tested and Why You Can Trust Us
To give you an in-depth look at each piece of equipment in this list, we researched the best products online, recalled the gear we’ve used in home workouts in the past year or more, and called in equipment to test and evaluate new and interesting pieces. We rounded out our first-person impressions with user reviews online to gather a comprehensive view.
I also drew from my knowledge as a former gym owner with over 20 years in the fitness industry, a certified coach in two disciplines, and former elite-level athlete training with similar equipment.
Who This Is For
This article is intended for people looking to add dedicated arm training to their home gym, supplement their training at a fitness center, or want to get a good arm pump during commercial breaks.
How We Picked
We choose gear that would be useful for a wide range of athletes from beginners to experts, for a range of potential uses, and in as wide a range of prices as we could find without sacrificing quality. We categorized them according to what priorities readers may be looking for in a curl bar.
Features to Look for in Curl Bars
Curl bars vary in features, size, weight, and a range of other options. Check the following features in any curl bar you’re considering to make sure that you’re buying the right one for your needs.
Capacity - One of the first things you should consider is a curl bar’s weight capacity. If it can’t hold enough weight to give you a solid workout, it’s not worth buying. Try to find one with a weight capacity that is a good 50% above your current level of strength, so you have room to grow.
Olympic vs. Standard - If you’ve already got a gym set up in your home, you should buy a curl bar compatible with your weights.
Olympic weight plates have 2-inch holes, so if you have those, make sure that your curl bar has 2-inch bar ends.
Standard size plates have 1-inch holes, so if you have those, go with a bar that has compatible bar ends.
Note: standard bars are usually easily identifiable because they tend to have threaded bar ends.
Knurling - Knurling is the textured pattern on the gripping area of your bars in which the metal is arranged in a diamond pattern to enhance your grip. They tend to be either moderate or aggressive.
Unless you know you want an aggressive knurl, go with a more moderate grip since aggressive knurling can feel sharp and rough against the hands. Moderate or light knurling is also recommended for beginners whose calluses haven’t developed or lifters with sensitive hands.
Angles - The angles on curl bars tend to take a similar shape, but different curl bars can have varying angles.
If you don’t want to stray too far from the feel of a traditional bar or would like to use your bar for more than just arm movements, get a bar with less pronounced angles and a more rounded profile.
If you want a bar strictly for biceps and triceps work, go for the more aggressive angles or even a super curl bar.
Finish - Curl bars are made with solid steel cores with some type of finish to protect against corrosion.
Most curl bars come with a chrome finish, but some offer matte black finishes. While much of this decision comes down to aesthetics preferences, it should be noted that a matte finish will provide a slightly better grip.
Benefits of Using Curl Bars
Ease of Use - The main component that identifies a curl bar is the cambered gripping area. As opposed to straight bars, which are…well, straight, curl bars have angles that allow you to maintain a more natural wrist angle when flexing and extending your arms.
They also tend to be shorter than standard Olympic bars by about 40%-50%, which means you can focus less on balancing the weight and more on performing your lifts.
Angle - The angle of the grips on curl bars provides the neutral grip that we mentioned above. This neutrality is more comfortable and allows you to lift more weight with less risk of injury.
Muscle Work - Curl bars are meant to isolate the biceps and triceps muscles. While much of this is up to the individual lifter’s goals and ability to restrict movement to only the arms (when training requires), the narrower grips on curl bars help lifters keep their elbows pinned to their sides to restrict shoulder assistance. This restraint allows athletes to primarily use the muscles between the elbow and shoulder (aka the biceps and triceps).
Size - The curl bar’s narrow size is intended to restrict swaying and any other extra movement that a longer bar might cause.
In addition, the shorter length makes curl bars ideal for lifting in smaller spaces, like many home gyms. Compared to a 7-foot standard weightlifting bar, a small curl bar may be the better option in a smaller space.
Curl Bar FAQ
Q: What are curl bars?
A: Curl bars are solid steel weightlifting bars that are shorter than standard lifting bars and feature angled (or kinked) gripping areas. This design is intended to allow you to lift with a more natural wrist angle, reducing discomfort and the risk of injury.
Q: Is a curl bar better than dumbbells?
A: Both have their benefits, but in general, a curl bar will allow you to lift more weight because you can use both arms in tandem to move the load. In fact, studies have shown that EZ curl bars evoke higher activation of the biceps brachii and brachioradialis.
Curl bars are more stable as well. Dumbbells force you to use each arm independently, which forces you to engage more of your arms to stabilize the individual weights. Dumbells also prevent your stronger arm from taking the brunt of the load, allowing your arms to develop evenly.
Q: How long is a curl bar?
A: Curl bars are generally about 4 feet in length, with a variation of a few inches. Of the bars we researched and tested for this article, most were between 46 and 48 inches. If you have less space in your workout area, a short curl bar may be ideal.
Q: Is a curl bar better than a straight bar?
A: For doing curls and triceps extension movements, a curl bar is generally more comfortable than a straight bar, as the angled grips keep your wrists in a more natural position. For these movements, a curl bar is generally preferred.
For movements like squats, bench presses, deadlifts, and Olympic movements like cleans and snatches, a straight bar path is ideal, and the angles of a curl bar hand hinder an athlete’s ability to maintain that bar path.
The angles and bumps can also be uncomfortable on the back during a squat.
Q: Can you do squats with a curl bar?
A: That said, it is possible to do squats with a curl bar if that is your only option. Since the bar will be resting on your back, the less aggressive the angle, the better it will feel for doing squats.
Also, curl bars are too narrow to fit into many squat racks, so you may have to clean and jerk the weight onto your shoulders as well.
Q: Can you deadlift with a curl bar?
A: You can deadlift with a curl bar, especially if there is a flat gripping area on the bar. Most curl bars have a flat area near the bar ends, so it’s possible. The angles can get in the way if you’re keeping the bar close to your body (as you should during a deadlift), so it is not as ideal as a straight bar.
Q: Can you bench press with a curl bar?
A: You can bench press with a curl bar, and many lifters will use a curl bar to do close-grip bench presses to supplement their triceps work. However, the narrower grip can take some getting used to for lifters using a wide grip.
Also, curl bars tend to have a lower weight capacity than straight bars, which can limit your growth on compound lifts like the bench press, squat, and deadlift. If it’s the only bar you have, though, feel free to bang out a curl bar set of bench presses or two.
Q: What muscles does a curl bar work?
A: As with most pieces of equipment, the limits to which muscles work are mostly set by the lifter’s creativity. If your only option is a curl bar, there are plenty of total body curl bar workouts. There are nearly endless options for curl bar exercises and, with the right know-how, a curl bar can work the entire body.
That said, curl bars are designed primarily with the biceps and triceps in mind.
Q: How much weight can a curl bar hold?
A: Most curl bars can hold around 200 to 300 pounds. However, we’ve seen a few with capacities of up to 400 pounds.
Q: How do you work out your chest with a curl bar?
A: You can use curl bars for a variety of bench presses. You can use a curl bar for close-grip or neutral-grip floor bench presses or use them on a variable angle bench to perform incline or decline bench presses as well.
Also, you can use a curl bar to perform pullovers by laying on a bench with the bar over your chest and slowly lowering the bar as far over your head as possible with slightly bent elbows, then returning the bar to the original position.
Sources:
- Difference Between a Curl Bar & a Dumbbell - SportsRec
- Differences in Electromyographic Activity of Biceps Brachii and Brachioradialis While Performing Three Variants of Curl - National Center for Biotechnology Information
- How to Work Out the Chest With a Curl Bar - Livestrong
