Forearms
EZ Bar Wrist Curl
The EZ Bar Wrist Curl is a strength exercise with an EZ bar for your forearms. Share of the load in the Zulta muscle model: forearm flexors 90% and forearm extensors 10%.
How to do it
- Sit at the end of a flat bench and hold an EZ bar with palms up on the inner angled grips.
- Rest the forearms on the thighs with the wrists just past the knees.
- Let the bar roll toward the fingers as the wrists bend back.
- Curl the wrists up as far as they go and squeeze.
- Lower slowly for the next rep.
Tips
- The angled grip is easier on the wrists than a straight bar if they feel tight.
- Keep both wrists moving together so the bar stays level.
Common mistakes
- Rocking the torso to help the bar up.
- Letting the forearms slide forward off the thighs.
Muscles worked by the EZ Bar Wrist Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Flexing the wrist against load isolates the forearm flexors; the extensors only co-contract.
EZ Bar Wrist Curl alternatives
Different equipment
- Barbell Wrist Curl
- Behind the Back Wrist Curl
- Cable Wrist Curl
- Dumbbell Wrist Curl
- Machine Wrist Curl
- Wrist Curl
Frequently asked questions
What muscles does the EZ Bar Wrist Curl work?
Mainly the forearm flexors.
Is the EZ Bar Wrist Curl good for beginners?
Yes. The EZ Bar Wrist Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the EZ Bar Wrist Curl?
For example the Barbell Wrist Curl, Behind the Back Wrist Curl and Cable Wrist Curl. They train mostly the same muscles, some with different equipment.
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