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Forearms · Intermediate

EZ Barbell Standing Single Arm Neutral 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 one end of an unloaded or very lightly loaded EZ bar in one hand with a neutral grip.
  2. 02Let the far end angle away from the body and brace the working elbow against your side.
  3. 03Keep the forearm still and flex the wrist to raise the near end of the bar.
  4. 04Pause without bending the elbow, then lower into controlled wrist extension.
  5. 05Complete the repetitions and switch hands.

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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 Wrist CurlRelated variationBarbell Two Way Wrist CurlRelated variationSmith Seated Wrist CurlRelated variationEZ Barbell Standing Wrist Reverse 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 substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and SupinationComparable substituteCable Bar Seated Wrist Curl

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