EZ Bar Wrist Curl

Start Position
End Position

Starting position:

  1. Kneel on the floor perpendicular to a flat exercise bench.
  2. Grasp the EZ bar with a closed, supinated (palms facing upward) grip, conforming to the handle indentations of the bar.
  3. Place the backside of your forearms on the bench so your wrists and hands can hang over the edge of the bench.
  4. Keep arms firmly placed on the bench at all times throughout the movement.
  5. Extend wrists by allowing the weight of the bar to hang your hands downward within a comfortable range of motion.

Upward movement/concentric phase:

  1. Flex the wrists, lifting bar upward.
  2. Keep arms stationary, as only the wrists should be moving.

Downward movement/eccentric phase:

    1. In a controlled fashion, allow the wrists to extend back to the starting position.
Do not bounce the back of your hands off of your backside at the bottom of the movement when proceeding to the next repetition/concentric phase. Do not hold your breath. Exhale during the concentric phase and inhale during the eccentric phase.


Exercise Data

  • Primary Muscles: Flexor carpi radialis, Flexor carpi ulnaris
  • Synergists: Flexor digitorum superficialis, palmaris longus, flexor digitorum profundus
  • Stabilizers: Palmaris longus
  • Type: Strength, hypertrophy, muscular endurance
  • Mechanics: Wrist flexion
  • Equipment: EZ bar and flat bench
  • Lever: 1st class lever
  • Level: Beginner to advanced
  • FAQ'S & FACTS ABOUT EZ Bar Wrist Curl

    What Is An EZ Bar Wrist Curl?

    An EZ bar wrist curl is a resistance exercise, which involves the primary wrist flexors, the flexor carpi radialis and flexor carpi ulnaris. This exercise is performed with an EZ Bar while kneeling on the floor with forearms supported on a bench. The concentric portion of the lift is wrist flexion, which involves the lifting of the weight. The eccentric portion is wrist extension, which involves the descent of the weight.

    The purpose of the EZ bar wrist curls is to strengthen the wrist flexors while promoting hypertrophy (increases in size) of the forearms.

    Why Do An EZ Bar Wrist Curl?

    EZ bar wrist curls strengthen and increase the size of the primary wrist flexors, the flexor carpi radialis and flexor carpi ulnaris, increasing overall forearm strength and aesthetics. Performing wrist flexion with an EZ bar provides a variation to barbell and dumbbell wrist curls that may be less stressful on the wrists. Stronger forearms also complement exercise performance when training larger muscle groups and with multi-joint exercises.

    Anatomy Of An EZ Bar Wrist Curl

    The wrist flexors are located on the front of the forearms with their origins on the medial side of the elbows (with palms facing out, the side of the elbow closest to your body). Their insertions are located at the wrists and hands. Upon wrist flexion, you can see superficial tendons of the wrist flexors rise near their point of insertion at the wrist.

    The two primary wrist flexors are the flexor carpi radialis and the flexor carpi ulnaris. The flexor carpi radialis originates at the medial epicondyle of the humerus at the elbow joint and inserts at the base of the second and third metacarpals of the hand.

    The flexor carpi ulnaris is a two-headed muscle originating at the medial epicondyle of the humerus and the olecranon process of the elbow. Its insertion is at the pisiform and hamate carpal bones at the wrist and at the base of the fifth metacarpal of the hand.

    Aiding in wrist flexion are the flexor digitorum superficialis and flexor digitorum profundus. The flexor digitorum superficialis is a two-headed muscle that is located under the flexor carpi radialis and flexor carpi ulnaris. It originates at the medial epicondyle of the humerus, the coronoid process of the ulna and the shaft of the radius. It inserts by four tendons into the middle phalanges of all fingers except the thumb.

    The flexor digitorum profundus, as its name suggests, is a deep muscle, located underneath the flexor digitorum superficialis. Its origin is located at the anteromedial surface of the ulna and at the interosseous membrane (located between the ulna and radius). Like the flexor digitorum superficialis, the insertion of the flexor digitorum profundus inserts by four tendons into the phalanges of all fingers except the thumb, but at the distal portion of the phalanges (further down the finger bones).

    Aiding in wrist flexion while also providing stability is the palmaris longus. The palmaris longus is a small muscle that runs superficially down the forearm with the flexor carpi radialis and flexor carpi ulnaris at each side. Its origin is located at the medial epicondyle of the humerus and inserts at the fascia of the palm of the hand.

    Variations Of An EZ Bar Wrist Curl

    Behind-the-back wrist curls, barbell wrist curls, cable wrist curls, dumbbell wrist curls, reverse wrist curls (wrist extension).

    How To Improve Your EZ Bar Wrist Curls

    Wrist curls improve the strength and performance of the wrist flexors, improving forearm contribution to other exercises. Wrist curls also complement the aesthetics of the forearms by increasing their size.

    Forearm training should be done at the end of an exercise session that trains upper body (e.g. biceps and back) to not jeopardize the quality of exercise when training larger muscle groups. Perform a few sets of wrist curls followed by wrist extensions to ensure you’re targeting both sides of the forearm.

    You can also perform this exercise seated on a flat bench with the back of your forearms rested on your upper thighs. In this position, your hands hang over the edge of your knees while wrists flex and extend.

    Focus on the concentric portion of the contraction, concentrating on “squeezing” at the end of wrist flexion as the bar is curled all the way.

    Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.

    It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). Strategically varying your intensity (load) and volume (number of repetitions in a set) will optimize forearm development with time.

    Common Mistakes When Doing EZ Bar Wrist Curls

    Ensure that the grip with the EZ bar does not put the wrists in any compromising positions against the weighted resistance. Start with a light weight to ensure the grip angle allows for a comfortable range of motion with wrist flexion and extension.

    Training forearms before training larger muscle groups can decrease the quality of a lifting session if forearm muscles are fatigued initially. Many resistance exercises (e.g. biceps exercises) activate the forearm muscles in the process to assist with larger muscles. This is why it is important to train them after training large muscles, at the end of a session.

    Bouncing the bar at the bottom of the movement before the upward phase can result in wrist injury. Therefore, it is important to control the downward and upward phases of the exercise.

    Injuries Or Ailments & Their Effects Regarding EZ Bar Wrist Curls

    If proper technique is not adhered to (e.g. dropping the weight quickly instead of controlling the descent on the eccentric portion of the lift, lifting a load too heavy for the lifter), the likelihood of injury increases.

    If proper recovery is not implemented between training days for optimal muscle repair of the wrist flexors, the wrist flexors’ tendons become inflamed. Without proper rest and treatment, the inflammation remains and results in tendonitis.