EZ Barbell Standing Wrist Curl

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold the EZ bar with an underhand (supinated) grip on the inner curves, palms facing forward.
3. Let your arms hang fully extended in front of your thighs, keeping your shoulders pinned back and chest up.

How to do it

1. Exhale as you curl the bar upward by flexing only your wrists toward your forearms, keeping your arms stationary.
2. Squeeze your forearms at the top of the movement and hold the peak contraction for one second.
3. Inhale as you slowly lower the bar back to the starting position using a controlled 2-second tempo.
4. Ensure your elbows remain tucked against your sides and do not move throughout the repetition.

Form checklist

• Keep your elbows locked in place; do not allow them to swing or assist the lift.
• Ensure the movement comes strictly from the wrists, avoiding any bicep involvement.
• Maintain a tall posture with a neutral spine and avoid leaning backward to cheat the weight up.
• Use a full range of motion, allowing the wrists to fully extend at the bottom of each rep.

Pro tips

• At the bottom of the rep, allow the bar to roll slightly down into your fingertips to maximize the stretch on the flexor muscles.
• Focus on the mind-muscle connection by imagining you are trying to touch your palms to your inner forearms.

Make it harder

• Implement a 3-4 second eccentric (lowering) phase to increase time under tension for the forearm flexors.
• Perform a 10-second static hold at the top of the final rep of each set to exhaust the muscle fibers.

Frequently asked

What muscles does the ez barbell standing wrist curl work?

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

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

The ez barbell standing wrist curl uses ez barbell and weight plate.

Is the ez barbell standing wrist curl good for beginners?

The ez barbell standing 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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