The tricep bar, also called a hammer curl bar or neutral grip bar, is specialized equipment designed for specific upper body movements. Its defining characteristic is a rectangular or diamond-shaped frame with parallel handles. This unique design forces the user into a neutral grip, where the palms face inward toward each other. The bar’s primary function is to optimize arm and back training by providing an alternative to a traditional straight barbell.
Understanding the Tricep Bar Design
The neutral grip is the most significant design feature, offering a direct biomechanical advantage over a straight bar. This palms-facing-in position places the wrists in a natural alignment, substantially reducing stress on the elbow and wrist joints. Individuals who experience discomfort during straight bar movements often find the tricep bar allows them to lift with improved comfort. The grip also influences muscle targeting, engaging the long head of the triceps during extensions and the brachialis and brachioradialis muscles during curls.
Setup and Safety Protocols
Proper setup and safety procedures are necessary before attempting any exercise with the tricep bar. Weight plates must be loaded symmetrically onto the sleeves, adding weight one plate at a time to each side to prevent tipping. Once the desired load is achieved, the plates must be secured tightly with collars or clips. This prevents the plates from shifting or sliding off during the movement. The bar’s parallel grips should be grasped firmly to ensure control without creating unnecessary tension in the forearms.
Maintaining a neutral spine and a braced core applies to all movements performed with the bar. During the lifting motion, the descent of the weight should be slow and controlled, often taking two to three seconds. This eccentric phase is important for muscle development and joint protection. Avoid locking the elbows out completely at the top of an extension or press, as this transfers strain directly onto the elbow joint instead of keeping tension on the muscle.
Performing Triceps Skull Crushers and Extensions
The tricep bar is effective for the lying triceps extension, commonly known as the skull crusher. To begin, lie supine on a flat bench and press the bar directly above the chest with arms fully extended. Angle the upper arms slightly backward (five to ten degrees past vertical) to maintain constant tension on the triceps’ long head. Lower the bar slowly by bending only at the elbows, aiming for a point just behind the head to allow a deep stretch.
For the overhead extension, the tricep bar is typically used while seated or standing. The neutral grip helps stabilize the shoulder joint under load. Press the bar directly overhead with the elbows tucked in, then slowly lower the weight by bending the elbows and guiding the bar down behind the head. The key form cue for both extensions is keeping the upper arm stationary, moving only at the elbow joint to isolate the triceps muscle. Allow the elbows to flare slightly outward (15 to 30 degrees from vertical) if comfortable, but avoid excessive outward movement.
Applying the Bar to Curls and Rows
The tricep bar is an excellent tool for secondary exercises, notably hammer curls, where the neutral grip directly targets the brachialis and brachioradialis muscles. These muscles run along the forearm and contribute to overall arm thickness and strength. To perform the hammer curl, stand upright with the bar resting in front of the thighs. Keep the elbows close to the torso and curl the bar upward by flexing the biceps. The neutral grip maximizes the recruitment of the brachialis muscle, an elbow flexor that a standard supinated curl often neglects.
For back training, the bar can be used for bent-over rows or upright rows. The neutral grip offers a shoulder-friendly alternative to a pronated grip. When performing a bent-over row, maintain a stable torso hinged at approximately a 45-degree angle, then pull the bar toward the lower chest or abdomen. The neutral grip often feels more natural on the shoulder during the pulling motion, allowing for a stronger contraction of the latissimus dorsi and upper back muscles.