EZ Barbell Standing Single Arm Neutral Wrist Curl

Muscles worked

Setup

1. Stand upright with your feet shoulder-width apart and a slight bend in your knees.
2. Hold the EZ bar at the center of the inner 'V' curve with one hand using a neutral (hammer) grip.
3. Let the arm hang naturally at your side with the elbow tucked firmly against your torso.
4. Engage your core and keep your shoulders pinned back to maintain a stable base.

How to do it

1. Exhale as you curl your wrist upward toward your forearm, keeping the rest of your arm completely stationary.
2. Squeeze the forearm muscles at the top of the movement for a one-second pause.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 2-second tempo.
4. Complete the full set of repetitions on one arm before switching to the other side.

Form checklist

• Keep the elbow locked against your ribcage to prevent the bicep from taking over.
• Ensure the movement occurs strictly at the wrist joint.
• Avoid leaning your torso toward the weighted side to compensate for the load.
• Maintain a firm grip on the bar throughout the entire range of motion.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to touch the back of your hand to your forearm.
• Use your non-working hand to lightly hold your working elbow in place if you struggle with arm swing.
• Experiment with the different curves of the EZ bar to find the specific angle that provides the most tension in your brachioradialis.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Add a 'dead stop' at the bottom of each rep to remove momentum and force a stronger initial contraction.

Frequently asked

What muscles does the ez barbell standing single arm neutral wrist curl work?

The ez barbell standing single arm neutral wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the ez barbell standing single arm neutral wrist curl?

The ez barbell standing single arm neutral wrist curl uses ez barbell.

Is the ez barbell standing single arm neutral wrist curl good for beginners?

The ez barbell standing single arm neutral wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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