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Forearms · Intermediate

EZ Barbell Standing Back Wrist Curl

Accessory drill that develops controlled strength in the target muscles using an EZ bar, with emphasis on the forearms.

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Exercise overview

Training details

Forearms

Equipment

Ez Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall and hold the EZ bar behind the thighs with a supinated grip and straight arms.
  2. 02Keep the bar close to the glutes and let it roll slightly toward the fingertips.
  3. 03Keep the elbows and shoulders still while flexing only the wrists to curl the bar upward.
  4. 04Pause briefly at the top without bending the elbows or leaning back.
  5. 05Lower through a controlled wrist extension and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Behind the Back Wrist Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Wrist CurlComparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and Supination

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