10 make 9 mistakes! Where is the trick to make the arm thicker by 2cm?

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  With the improvement of the training level, many small partners have learned to experience the benefits of various shapes of barbell rods in training. For example, when doing double-ended curls, the curved rod is much more comfortable than the straight rod.

  However, you must have found some weird barbell bars and want to try them but don’t know how to start them. Today we will take a look at the relatively common barbell bars and guide you how to use them.

  Professional barbells come in a variety of shapes and sizes, and reasonable use can add diversity to training and supplement heavy weight training. In some cases, it can also allow you to break through restrictions and avoid injury.

  1. Standard Barbell

  Do barbell training in a general gym. This is the barbell you have used. They are usually more than two meters long and quite rigid, but they may also bend slightly under heavy weight. They have different qualities, so the weight they can bear is also very different.

  Most barbells are made of hard steel, and its quality determines the quality of a barbell. Some barbells can bend and rebound.

  The barbell is called the knurled part, which can produce greater friction to help you hold the barbell tightly. The cheaper the barbell, the knurling is often not so good, and the friction generated is not ideal.

  This type of barbell is most suitable for traditional strength training, such as bench press, squat, deadlift, press, Romanian deadlift or bend rowing. Most standard barbells can bear 600 pounds, and competition barbells can bear 1200 pounds.

  Although you can use these barbells for all kinds of training, there are some small differences that make some barbells superior to their counterparts in certain exercises, such as thickness, knurling, and elasticity. These characteristics are becoming more and more important for heavy exercises such as squats, deadlifts and bench presses.

  Squat Barbell

  There will be knurling in the center of this barbell, which helps the barbell create friction with the back of the clothes and ensures that it will not slip around. A barbell without a center knurl is not the best tool for squats. Squat barbells are generally thicker in diameter and less elastic.


  This type of barbell has better elasticity than a squat barbell. Therefore, you can pull up the middle part of the barbell before you pull up the barbell, so that the barbell will gain a greater upward speed. The diameter of deadlift barbells tends to be smaller so that you can hold them more firmly.

  Bench press barbell

  This barbell has almost no elasticity, which prevents the barbell from bending and makes the bench press more stable. The diameter of the bench press barbell is also larger so that it sits better in your hands.

  Barbells generally weigh 45 pounds (but some thicker ones can reach 55 pounds).

  2. Powerlifting the barbell

  This kind of barbell is designed for Olympic weightlifting events, which can improve athletes’ performance and reduce injuries. They look like ordinary barbells, but due to different sports characteristics, their designs are slightly different.

  They are made of special steel and have better elasticity than ordinary standard barbells, which makes them easier to hold. Because of the precision bearings at both ends, they are easier to rotate, helping to prevent injuries to the wrist and arm.

  The knurling of this type of barbell is not as deep as the deadlift barbell. Many power barbells have no center knurling at all, because the barbell is actually in front of your neck during high turns and front squats. Barbells generally weigh 45 pounds.

  3. Hexagonal Barbell

  The hexagonal barbell is named after its shape. As the name suggests, this barbell is trapezoidal or hexagonal. You can put yourself in the middle of the barbell’s center of gravity for deadlift exercises.

  We highly recommend the use of the hexagonal barbell for deadlifts for athletes and enthusiasts, because it is more joint-friendly than traditional deadlifts. Due to the position of the handles, it is easier to use the hexagonal barbell to enter the deadlift position when training with heavier weights. A typical barbell weighs 45 pounds.

  4. Safe squat barbell

  The safety squat barbell is a special type of barbell. It usually has two “arms” extending from the barbell, and the contact area with the neck is covered with a cushion, which makes the neck and shoulders more comfortable and allows you to do it. Grab the barbell as you move.

  If you feel that your shoulders are not flexible enough or feel pain when doing traditional squats, this is a good tool because it is more shoulder-friendly and you can grab the two handles that extend forward.

  This barbell will also change the mechanical mode of the squat. Compared to the traditional squat, you will be forced to use more hamstrings, hip muscles and back muscles. These characteristics make it an excellent choice for developing deadlifts and squats. Barbells generally weigh 60-65 pounds.

  5. Arched Barbell

  An arched or “bow-shaped” barbell is another option for training squats. It can challenge the hip muscles, similar to a safe squat barbell. This type of barbell also poses a great challenge to stability because it swings, forcing the core to tighten when squatting.

  Due to the high difficulty of this exercise, the threshold for using this kind of barbell is also high. It is not recommended for beginners to try it. The barbell weighs 45 pounds.

  6. Swiss barbell

  Swiss barbells are usually used for traditional upper body exercises such as press, rowing, or flexion and extension of the arms. The pair grip is more friendly to the shoulders when doing these movements. It is worth a try for small partners with shoulder problems. The barbell weighs 35 pounds.

  7. Curved bars (also known as EZ bars)

  The purpose of designing the curved bar is to allow you to perform the bicep curl more comfortably, because the wrist can be rotated internally, and it is also a good choice for exercising the triceps.

  These barbells are usually short, and curved bars can often be found near the priest’s bench, and they generally weigh 15 pounds.

  The type of barbell you choose depends on your training goals, experience, and your own body type. Different barbells can add fresh elements to your training program, help you get through some plateau periods, and add new excitement to your daily training.

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