If you’ve ever wandered through a gym’s free weight area, you’ve probably seen them: long, straight bars with fixed weights on each end. You might be wondering, what are the long dumbbells called? They are a fundamental piece of equipment, and knowing their proper name is the first step to using them effectively.
These tools are simply called fixed-weight barbells, though many people commonly refer to them as EZ-Curl bars or curl bars due to their frequent use for arm exercises. However, that’s not entirely accurate, as an EZ-curl bar has a specific wavy shape. The long, straight version is the classic fixed barbell, a versatile staple for building strength.
What Are The Long Dumbbells Called
To be precise, the long dumbbells you’re seeing are most accurately described as fixed-weight barbells. They are a single, solid piece of equipment where the weight plates are permanently attached to the ends of a barbell shaft. This distinguishes them from adjustable dumbbells or Olympic barbells, where you can change the plates.
Understanding this helps you find the right tool for your workout and communicate clearly in the gym. Let’s break down the different types you might encounter.
Common Names and Types You’ll See
While “fixed-weight barbell” is the correct term, you’ll here these tools called various names based on their design:
* Straight Fixed Barbell: This is the classic long, straight bar. It’s the one most people picture. They come in many weights, often from 10 lbs to 100 lbs or more.
* EZ-Curl Bar: This bar has a distinctive wavy or zigzag shape in the shaft. The design is meant to reduce strain on your wrists during curls and tricep exercises. It’s still a fixed-weight barbell, but with a specialized shape.
* Tricep Bar or Football Bar: This is a multi-grip bar that forms a rectangle or square around the user. It allows for a neutral grip (palms facing each other) and is excellent for tricep extensions, rows, and even presses.
It’s easy to get the names mixed up, but remembering the main category—fixed-weight barbells—will keep you on track.
Why Choose a Fixed-Weight Barbell?
You might ask why you wouldn’t just use regular dumbbells or an Olympic bar. Fixed-weight barbells offer unique advantages that make them worth incorporating into your routine.
* Speed and Convenience: There’s no setup time. You just pick up the weight you need and start your set. This is perfect for circuit training or busy gym sessions.
* Durability: With no moving parts or collars to loosen, they are incredibly durable and low-maintenance.
* Consistent Balance: The weight is perfectly and permanently balanced on each end, providing a stable feel.
* Great for Specialized Movements: The specific shapes (like EZ-Curl or Tricep bars) allow for more ergonomic and effective training for certain muscle groups, particularly the arms and shoulders.
Key Exercises You Can Do
Fixed-weight barbells are incredibly versatile. Here’s how to use them for a full-body strength workout.
Upper Body Focus
Your arms, shoulders, and back will benefit greatly from these moves.
* Barbell Bicep Curls: The classic. Using a straight bar or EZ-curl bar, curl the weight toward your shoulders while keeping your elbows tucked. Focus on a controlled movement.
* Skull Crushers (Lying Tricep Extensions): Lie on a bench and lower the bar from above your head toward your forehead, bending only at the elbows. This intensely targets the triceps.
* Overhead Tricep Extension: Stand or sit, and raise the bar overhead. Lower it behind your head by bending your elbows, then extend back up.
* Bent-Over Rows: Hinge at your hips with a flat back, and row the bar to your chest. This builds a strong back and improves posture.
* Upright Rows: Hold the bar with a narrow grip and lift it straight up along your body to chin level. Be cautious with this if you have shoulder impingement issues.
Lower Body and Core
Don’t neglect your lower half! These bars are excellent for leg and core work.
* Front Squats: Rest the bar on the front of your shoulders (in the “rack” position) and perform squats. This emphasizes the quadriceps.
* Split Squats: Hold the bar across your upper back (like a back squat) or in the front rack position, and perform lunges or Bulgarian split squats.
* Romanian Deadlifts (RDLs): Excellent for hamstrings and glutes. Hinge at your hips, keeping the bar close to your legs as you lower it and feel the stretch in your hamstrings.
* Weighted Sit-ups: Hold a lighter bar across your chest to add resistance to your core workouts.
How to Integrate Them Into Your Routine
Ready to start? Here’s a simple plan to begin using fixed-weight barbells effectively.
1. Assess Your Strength: Choose a weight that allows you to perform your last few reps with good form, but with considerable effort. It’s better to start to light.
2. Pair with Other Equipment: Combine barbell exercises with dumbbell and bodyweight moves for a balanced session. For example, pair barbell curls with dumbbell shoulder presses.
3. Follow a Simple Split: Try an upper/lower body split. Use the barbell for 2-3 exercises per session.
4. Prioritize Form: Always, always focus on technique over the amount of weight lifted. Poor form leads to injury and less effective training.
Safety Tips and Common Mistakes
Using any weight requires mindfulness. Here are pitfalls to avoid.
* Skipping the Warm-Up: Never grab a cold barbell and start lifting. Do 5-10 minutes of light cardio and dynamic stretches first.
* Using Momentum: Don’t swing your body to lift the weight, especially during curls. This takes work off the target muscles and strains your back.
* Neglecting Full Range of Motion: Perform each rep completely, from full extension to full contraction. Partial reps limit your gains.
* Dropping the Weights: Fixed-weight barbells are not designed to be dropped from height. Always lower them under control to the floor or rack.
* Ignoring Wrist Pain: If using a straight bar causes wrist discomfort during curls, switch to an EZ-curl bar immediately. The angled grips are more wrist-friendly.
FAQ: Your Questions Answered
What’s the difference between a barbell and a fixed-weight barbell?
A standard barbell (like an Olympic bar) is a long, straight bar designed to have weight plates added and secured with collars. A fixed-weight barbell has the weights permanently attached to the ends—it’s one solid piece.
Are they good for beginners?
Absolutely. Their simplicity and fixed weight make them easy and safe for beginners to learn proper form without worrying about plates sliding off.
What weight should I start with?
For upper body exercises like curls, many men start with 20-30 lbs and many women start with 10-15 lbs. For lower body moves like RDLs, you can often handle more. Always err on the side of caution.
Can I build muscle with just these?
Yes, you can build significant strength and muscle using fixed-weight barbells, especially if you progress by increasing the weight you use over time or performing more reps and sets.
What are they called at commercial gyms?
You’ll usually find them labeled by their weight (e.g., “40 lb Barbell”) or simply grouped together in the dumbbell area. Staff will understand if you ask for a “fixed barbell” or “curl bar.”
Fixed-weight barbells are a timeless, effective tool for building strength. By knowing what they are called and how to use them properly, you’ve added a powerful option to your fitness toolkit. Remember to focus on consistent technique, listen to your body, and progressively challenge yourself. The results will follow.