EZ Bar Standing Back Wrist Curl

How to Perform the EZ Bar Standing Back Wrist Curl

Stand upright with feet shoulder-width apart, holding an EZ bar behind your back with a supinated grip (palms facing away from you).
Let the bar rest against your glutes with your arms fully extended behind you.
Keep your upper arms and elbows completely still throughout the movement.
Curl the bar upward by flexing your wrists, squeezing the forearm muscles at the top.
Hold the top position for 1-2 seconds to maximise the contraction.
Slowly lower the bar back down by extending your wrists to the starting position.
Perform all reps with a controlled tempo, avoiding any jerky or swinging motions.

Moving the entire arm instead of isolating the wrists

Keep your arms completely still. Only your wrists and hands should move during this exercise.

Using too heavy a bar and reducing range of motion

Use a light to moderate load that allows full wrist extension and flexion on every rep.

Gripping the bar too tightly with rigid hands

Allow the bar to roll slightly toward your fingertips at the bottom for maximum range of motion, then curl back up.

✓Builds wrist flexor strength and forearm size.
✓The standing behind-the-back position allows the wrists to work through a full range of motion.
✓Strengthens grip for improved performance in pulling exercises like deadlifts and rows.

●Let the bar roll down to your fingertips at the bottom of each rep for a greater range of motion and forearm stretch.
●The EZ bar angle may feel more natural on the wrists than a straight barbell for this movement.
●Perform higher rep ranges (15-25 reps) for forearm exercises, as they respond well to volume and endurance training.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.