EZ Bar Wrist Curl

How to Perform the EZ Bar Wrist Curl

Sit on the edge of a flat bench and grasp an EZ bar with an underhand (supinated) grip using the inner angled portions of the bar.
Rest your forearms on your thighs with your wrists hanging just past your knees, palms facing up.
Allow the bar to roll down your fingers slightly to get a full stretch at the bottom of the movement.
Curl the bar upward by flexing your wrists, squeezing your forearms at the top of the movement.
Hold the peak contraction for a brief moment, focusing on the forearm muscles.
Slowly lower the bar back down under control, allowing a full stretch at the bottom before repeating.

Using too much weight and swinging the arms

Use a light to moderate weight that allows you to isolate the wrist flexors through a full range of motion.

Lifting the forearms off the thighs

Keep your forearms firmly pressed against your thighs throughout the entire set to isolate the wrist flexors.

Performing reps too quickly

Use a slow, controlled tempo with a 2-second concentric and 3-second eccentric to maximize time under tension.

●Let the bar roll to your fingertips at the bottom for a deeper stretch and greater range of motion.
●Keep the movement strictly at the wrist joint — no forearm or elbow movement.
●Pair with wrist extensions to develop balanced forearm strength.

Strength

4-5 sets of 6-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 12-15 reps at 60-70% 1RM

Endurance

2-3 sets of 20-25 reps at 40-50% 1RM

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