EZ Bar Wrist Curl — how to, muscles worked, alternatives

How to do the EZ Bar Wrist Curl

Sit with forearms on your thighs, palms up, holding the EZ bar.
Let your wrists hang down, feeling a gentle stretch in your forearms.
Curl the bar up by bending only your wrists; keep your forearms still.
Slowly lower the bar back down to the starting position.

Full technique — 6 steps

Sit on a bench and rest your forearms across your thighs with palms facing up.
Hold the EZ bar on its angled grips and let your wrists hang just past your knees.
Start with the wrists lowered into extension while keeping forearms and elbows still.
Curl the bar upward by closing your hands and flexing only through the wrists.
Raise the bar as high as your wrist flexion allows without lifting the forearms.
Lower the bar back down until the wrists return to a stretched extended position.

Common mistakes

Lifting forearms off the thighs
Turning it into a biceps curl
Using partial wrist range
Holding the bar deep in palms

Form cues

Move only the wrists
Use full wrist flexion
Keep forearms planted
Let bar roll to fingers

Compared with similar variants

	EZ Bar Wrist Curl	Hammer Curl	Alternating Dumbbell Curl	Barbell Curl
Level	Beginner	Beginner	Beginner	Beginner
Technique to learn	easy	easy	easy	easy
How tiring	low	low	low	low
Wrist	moderate	low	low	low
Elbow	low	low	low	moderate
Equipment	EZ Bar, Flat bench	Dumbbells	Dumbbells	Barbell

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Resistance Band Wrist Curl Beginner
This exercise EZ Bar Wrist Curl Beginner

Too hard for now? Start with the Resistance Band Wrist Curl.

Quick answers

What muscles does the EZ Bar Wrist Curl work?

Primary: Forearms 10/10.

Which joints does the EZ Bar Wrist Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

When should I do the EZ Bar Wrist Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

How many sets and reps of the EZ Bar Wrist Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the EZ Bar Wrist Curl?

Cable machine: Cable Wrist Curl, Single Arm Cable Wrist Curl. Dumbbells: Dumbbell Reverse Wrist Curl, Neutral Grip Dumbbell Wrist Curl. Barbell: Barbell Wrist Curl, Barbell Behind the Back Wrist Curl. Kettlebell: Kettlebell Reverse Wrist Curl, Kettlebell Wrist Curl.