The tricep bar, sometimes called a hammer curl bar, is a versatile specialty barbell designed with neutral grip handles. Unlike a standard barbell, its parallel hand positioning reduces wrist strain and opens the door to unique strength-building movements. Whether your goal is bigger arms, stronger pressing power, or joint-friendly variations of classic lifts, the tricep bar is a valuable addition to any home gym.
Why Train with a Tricep Bar?
The Bells of Steel Tricep Bar is engineered for comfort and versatility. Its neutral grip minimizes elbow and wrist stress, making it ideal for lifters with joint issues or those looking to mix up their routine. Beyond tricep work, it can target biceps, shoulders, and even pulling muscles, making it a multipurpose training tool.
How to Use a Tricep Bar: Step-by-Step Exercises
Tricep Extensions (Skull Crushers)
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Load the tricep bar with plates and lie flat on a bench.
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Grip the neutral handles and press the bar to arm’s length over your chest.
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Slowly bend your elbows, lowering the bar toward your forehead.
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Extend back to the starting position, squeezing the triceps at lockout.
This classic move isolates the triceps with less wrist discomfort than a straight bar.
Close-Grip Tricep Press
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Lie on a flat bench with the tricep bar positioned above your chest.
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Grip the handles and press the bar upward, keeping elbows tucked.
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Lower under control until the bar touches the chest, then press back up.
This exercise combines chest and triceps, building pressing power for bench and overhead lifts.
Hammer Curls
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Stand with the tricep bar held at arm’s length in front of your thighs.
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Curl the bar upward using the neutral grip, keeping elbows tight to your sides.
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Lower slowly to emphasize the eccentric portion.
Hammer curls with the tricep bar emphasize the brachialis and forearms for thicker arms and better grip.
Overhead Tricep Extension
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Sit or stand with the bar overhead, arms fully extended.
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Bend your elbows, lowering the bar behind your head.
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Press back to the starting position, keeping elbows pointing forward.
This move stretches the triceps under load, hitting the long head for complete development.
Front Raises
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Hold the tricep bar in front of your thighs with a neutral grip.
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Raise the bar until your arms are parallel to the floor.
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Lower under control without using momentum.
Front raises build shoulder strength with a more comfortable hand position compared to a straight bar. Why not get some delt action in there, too, eh?
Bent-Over Rows
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Hold the tricep bar with a neutral grip and hinge forward at the hips.
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Pull the bar toward your torso, squeezing your lats at the top.
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Lower under control and repeat.
Rows with the tricep bar reduce wrist strain while still challenging the back muscles. That neutral grip is a joint saver!
Programming the Tricep Bar
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Use it as an accessory tool on push or arm days.
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Pair tricep extensions with pressing movements for balanced growth.
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Rotate hammer curls and rows into your back training for grip and forearm development.
Its versatility makes it suitable for beginners and advanced lifters alike.
FAQs on Using a Tricep Bar
What muscles does a tricep bar work?
Primarily the triceps, but also biceps, shoulders, forearms, and back depending on the exercise.
Is a tricep bar better than a straight bar?
It depends on your goal. A tricep bar offers joint-friendly neutral grip options, making it more comfortable for many lifters.
How heavy is a tricep bar?
The Bells of Steel Tricep Bar weighs about 25 lbs unloaded, making it easy to handle while still supporting heavy loads with standard plates.
Can beginners use a tricep bar?
Yes. Its design makes it beginner-friendly by promoting proper wrist and elbow alignment.
Do I need collars with a tricep bar?
Yes, collars are recommended to secure plates during training for safety.
Final Thoughts
The tricep bar is far more than a one-trick pony. From skull crushers to hammer curls, rows to presses, it delivers joint-friendly strength training with plenty of variety. The Bells of Steel Tricep Bar adds comfort, versatility, and durability to your training setup—making it a smart choice for lifters looking to expand their arsenal.
