Exercise guide
EZ Barbell Standing Back Wrist Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
The EZ Barbell Standing Back Wrist Curl specifically targets the wrist flexors on the underside of the forearm, helping to increase forearm mass and grip strength. By positioning the bar behind the body, you isolate the flexors while minimizing involvement from the biceps and shoulders.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Stand with your feet shoulder-width apart and hold an EZ bar behind your body with an overhand grip (palms facing away).
- Position your hands on the outer curves of the bar to allow for a more natural, ergonomic wrist angle.
- Stand tall with your chest up, shoulders back, and arms fully extended.
How to do it
- Exhale and curl the bar upward by flexing your wrists, bringing your knuckles as high as possible toward your forearms.
- Squeeze the forearm muscles hard at the top of the movement for one second.
- Inhale as you slowly lower the bar, allowing it to roll down into your fingertips for a deep stretch of the flexors.
- Maintain a controlled tempo, focusing on the contraction rather than the weight used.
Form checklist
- Keep your arms straight and elbows locked to ensure the wrists do all the work.
- Avoid shrugging your shoulders or swinging your hips to move the weight.
- Maintain a neutral spine and avoid leaning forward.
- Ensure the bar moves in a smooth, vertical arc.
Pro tips
- At the bottom of the rep, let the bar roll to your fingertips to maximize the range of motion and stretch the muscle fibers.
- Focus on the mind-muscle connection by imagining you are trying to touch your palms to your inner forearms.
Make it harder
- Incorporate a 3-second isometric hold at the peak of the contraction.
- Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the ez barbell standing back wrist curl work?
- The ez barbell standing back wrist curl primarily targets the forearms.
- What equipment do you need for the ez barbell standing back wrist curl?
- The ez barbell standing back wrist curl uses ez barbell.
- Is the ez barbell standing back wrist curl good for beginners?
- The ez barbell standing back wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.