The neutral handles of tricep bars change the dynamics of a variety of exercises. Discover some of the best ones and how they are different from the standard versions.
You can do the movements below with both Olympic 2-inch sleeve tricep bars and “standard” 1-inch sleeve models.
The most important details are that they can hold enough weight to make the exercise challenging enough and that they have neutral handles.
1. Bicep (hammer) curls
Tricep bars are also known as hammer curl bars so this exercise definitely deserves some attention. You need a few extra weight plates on top of the bar but this is typically not the heaviest lift.
Once you have the right equipment, take the following steps to do a tricep bar bicep hammer curl:
- Load the desired number of weight plates on the tricep bar, stand in front of it, and put your hands on the handles.
- Lift the tricep bar with a straight back until you stand up straight. Keep your arms as close to stretched as possible for now. The bar will rest against your thighs or hips.
- Slowly fold your arms at the elbows as far as you comfortably can. Keep your upper arms and the rest of your body in the same position throughout the movement.
- Lower the tricep bar back into the position of step 2 in a controlled motion.
Tricep bar hammer curls work your muscles in a different ratio than regular bicep curls due to the different wrist angles.
More specifically, you focus slightly less on the biceps brachii (most visible bicep muscle) and more on the biceps brachialis (deeper upper arm muscle) and brachioradialis (forearm) muscles.
A tricep bar will also engage your shoulder stabilization muscles less compared to a dumbbell or resistance band hammer curl. For an isolation exercise, this is often considered positive.
Additionally, the neutral handles may feel more comfortable on your wrists than a barbell bicep curl. Lastly, even if you still prefer regular curls, you can simply hold one of the horizontal bars of the tricep bar and do bicep curls this way.
2. Bench presses
You preferable want to do the next tricep bar exercise on a weight bench but in theory, you could also do the movement on the floor, also known as a floor press.
Take the following steps to do a tricep bar bench press with a weight bench:
- Load the tricep bar in front of the bench, lift it on your lap, and carefully lie down with it.
- Lie on the weight bench with the tricep bar in your hands and your arms slightly less than stretched and pointing up.
- Slowly lower the tricep bar to your chest as far as comfortable. Your upper arms should be at an angle of about 45 degrees or less to your sides.
- Push the tricep bar back up in the position of step 3 in a controlled motion.
One of the most important technique attention points during a bench press is keeping your upper arms at an angle of 45 degrees or less to your body.
This reduces your shoulder injury risk and makes sure you are working your chest muscles. The neutral handles that are relatively close to each other make it easier to keep your upper arms at the desired angle.
One potential downside of tricep bar bench presses is that advanced lifters may find the weight capacity of these specialty barbells too low to create enough of a challenge.
Additionally, while this movement is still a tricep bar chest exercise, the closer grip will likely focus more on your triceps and less on your chest muscles compared to a regular bench press.
3. Overhead presses
For barbell overhead presses, most people use a bar rack because it is easier to get the weight to the right height. Due to the dimensions of tricep bars, this is not possible. Instead, you will have to clean (type of movement) it to the right height.
Take the following steps to do a tricep bar overhead press:
- Load the desired number of weight plates on the tricep bar, stand in front of it, and put your hands on the handles.
- Lift the tricep bar to shoulder height in one explosive motion. Keep your spine straight and mainly use your glutes, hamstrings, and lower back muscle to generate the upward motion.
- Stand up straight with your feet at more or less shoulder width and the tricep bar at about shoulder height. Point your upper arms slightly more forward than just a horizontal line with your shoulders.
- Slowly move the tricep bar up until your arms are slightly less than stretched. Move your head backward and out of the way when the bar is around chin height.
- Lower the tricep bar back into the position of step 3 in a controlled motion. Again move your head backward when needed.
Similar to bench presses, the neutral grips of tricep bars help you keep your upper arms at a safe angle during overhead presses. This time you want your upper arms to point forward enough.
The more forward upper arm direction also influences in what ratio you work your muscles. Compared to regular overhead presses, you will work your front deltoids slightly harder and middle deltoids slightly less.
Your tricep muscles will still have to work a good amount. Whether this different muscle engagement due to the tricep bar is a good or bad thing depends on your training goals.
4. Bent-over rows
Take the following steps to do a tricep bar bent-over row:
- Load the desired number of weight plates on the tricep bar and stand in front of it.
- Put your feet at about shoulder width, grab the tricep bar, and lift up the bar with your legs until you stand up straight. Keep your spine straight throughout the exercise.
- Slightly fold your knees and tilt your upper body forward until it is at about a 45-degree or smaller angle to the ground. Let your arms hang down to the ground for now but hold the tricep bar tightly.
- Bend your elbows and move your shoulder blades back until the bar reaches your body. The goal is to mainly make your back muscles support this movement. Keep your arms close to your body, your spine in a straight line, and your legs in the same position during the movement.
- Lower your hands again to the position of step 3 in a controlled motion.
Bent-over rows are a tricep bar back exercise that works muscles like your latissimus dorsi, trapezius, rhomboids, trapezius, biceps, and lower back muscles.
Using a tricep bar can be more comfortable on your wrists than a barbell and make it easier to keep your upper arms close to your upper body.
That being said, a potential downside of the tricep bar for this movement is that its weight limit may not be high enough for experienced lifters. Being able to challenge your muscles is an important principle in resistance training.
5. Lying tricep extensions
Most people prefer the comfort of a weight bench for the next tricep bar exercise. Even so, you could also do lying tricep extensions on the ground. Take the following steps to do the exercise on a weight bench:
- Load the tricep bar in front of the bench, lift it on your lap, and carefully lie down with it.
- Lie on the end of the weight bench with the tricep bar in your hands. Your upper arms should lean slightly more back than vertical and your lower arms with the tricep bar can hang down behind your head.
- Slowly raise the tricep bar by stretching your arms until your arms are fully stretched. Keep your wrists straight and your body and upper arms in the same position throughout the exercise.
- Lower the tricep bar back into starting position in a controlled motion.
As the name implies, lying tricep extensions are done to isolate your tricep muscles. The alternative name for this exercise, skull crushers, is not only meant as a joke.
When first trying lying tricep extension with a tricep bar you don’t want to be too optimistic about your capabilities due to the position of the weight. Start with light or no extra resistance and build up from there.
If you keep that in mind, a tricep bar can be a valuable addition to this exercise because it can be more comfortable on your wrists than a barbell and engages stabilizing muscles less than dumbbells.
6. Front raises
Take the following steps to do a tricep bar front raise:
- Load the desired number of weight plates on the tricep bar, stand in front of it, and put your hands on the handles.
- Lift the tricep bar with a straight back until you stand up straight. Keep your arms slightly less than stretched and pointing down. The bar will rest against your thighs or hips.
- Slowly raise the tricep bar until your arms are about horizontal while keeping your arms slightly less than stretched.
- Lower the tricep bar back into the position of step 2 in a controlled motion.
Tricep bar front raises will mostly work the front part of your deltoids. This makes it a shoulder isolation exercise.
Most people will find front raises with a tricep bar more comfortable on their wrists than the barbell version. Additionally, you work your stabilization muscles less compared to the dumbbell version.
