When building a home gym, you’ll inevitably wonder which pieces of equipment are truly worth the space and money. Barbells, plates, and a sturdy rack are non-negotiables—but what about more specialized tools like the tricep bar?
Also known as a hammer curl bar or neutral grip bar, this specialty bar has a loyal following, but is it an essential addition to every home gym? Let’s break down the benefits, drawbacks, and who will get the most out of adding one.
What Is a Tricep Bar?
A tricep bar is a short specialty barbell with parallel handles inside a rectangular or hexagonal frame. Instead of holding the bar with an overhand or angled grip like a straight bar or EZ curl bar, you grip it with your palms facing each other (neutral grip). This small adjustment makes a big difference in comfort and training focus, particularly for your elbows, wrists, and triceps.
Benefits of Training With a Tricep Bar
Joint-Friendly Grip
The neutral grip reduces the strain on wrists and elbows that can occur with straight or angled bars. Lifters with cranky joints often find the tricep bar a welcome relief during extensions, curls, and presses.
Targeted Tricep Isolation
As its name suggests, the bar excels at tricep work—especially skull crushers and extensions. The neutral grip allows for strict, stable movement, putting maximum tension on the triceps while keeping form tight.
Versatility Beyond Triceps
Despite its name, the bar isn’t just for arms. You can use it for hammer curls, rows, overhead presses, and even front raises. With the right setup, it’s a compact multi-purpose tool.
Compact and Home Gym-Friendly
Unlike a 7-foot Olympic barbell, a tricep bar is short and easy to store, making it perfect for home gym setups where space is at a premium.
Why a Tricep Bar Might Be Niche
As effective as the tricep bar is, it’s not something you need in your initial home gym setup. A standard barbell and plates, paired with dumbbells or an EZ curl bar, will cover nearly all pressing and curling needs for beginners. The tricep bar shines as a “nice-to-have” upgrade once you’ve already built a solid foundation of equipment.
For lifters who rarely experience wrist or elbow pain, the benefits may feel more like a luxury than a necessity. That’s why it’s often seen as a specialty purchase rather than a day-one essential.
Who Should Consider a Tricep Bar?
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Lifters with Joint Issues: If pressing or curling aggravates your elbows or wrists, a tricep bar can make training pain-free.
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Accessory Training Enthusiasts: Those who enjoy high-volume arm training will love the strict isolation and variety it adds.
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Home Gym Owners with Limited Space: Compact, portable, and versatile—it’s an excellent fit for smaller setups.
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Intermediate to Advanced Lifters: Once the basics are covered, this bar can add a valuable layer of variety and comfort.
Alternatives to a Tricep Bar
Don’t want to invest just yet? You can still target the triceps effectively with:
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EZ Curl Bars: A wrist-friendly option for extensions and curls.
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Dumbbells: Highly versatile for triceps kickbacks, overhead extensions, and close-grip presses.
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Cable Machines: Attachments like straight bars, V-bars, and ropes can mimic many tricep bar movements with constant tension.
The Bells of Steel Arch Nemesis Tricep Bar
If you’re considering adding a tricep bar, the Bells of Steel Arch Nemesis Tricep Bar takes things to the next level. It’s built for traditional free weight training with Olympic plates, but what makes it stand out is its cable machine compatibility. With a built-in carabiner attachment point, you can clip it directly onto a cable system for pushdowns, curls, and rows. That dual function makes it one of the most versatile specialty bars for home gyms.
Instead of sitting on the sidelines waiting for its turn, the Arch Nemesis Tricep Bar pulls double duty, working both as a free weight tool and as a high-quality cable attachment.
FAQs About Tricep Bars
Is a tricep bar worth it for beginners?
Not immediately. Beginners will get plenty of tricep stimulation from presses, dips, and extensions with barbells or dumbbells. A tricep bar becomes more valuable once you’ve mastered the basics.
Can I use a tricep bar for biceps?
Yes! Hammer curls with a tricep bar are an excellent way to target the brachialis and forearm muscles.
What’s the difference between an EZ curl bar and a tricep bar?
An EZ bar uses angled grips, while a tricep bar uses parallel neutral grips. Both reduce wrist strain, but the tricep bar is often more joint-friendly.
Is the tricep bar good for overhead presses?
Absolutely. The neutral grip is shoulder-friendly and can help lifters who struggle with straight bar pressing mechanics.
Do tricep bars take standard Olympic plates?
Most modern tricep bars, including the Bells of Steel Arch Nemesis Tricep Bar and the original Ticep Bar, are built with Olympic-sized sleeves for compatibility with standard plates.
Final Thoughts
So, are tricep bars worth it? For most lifters, they’re not a must-have from day one—but they’re an excellent investment for joint comfort, exercise variety, and targeted arm training. If you want a specialty bar that doubles as a cable attachment, the upcoming Bells of Steel Arch Nemesis Tricep Bar is a smart addition that punches far above its weight in versatility.
