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EZ Barbell Standing Wrist Reverse Curl

EZ Barbell Standing Wrist Reverse Curl

The EZ Barbell Standing Wrist Reverse Curl is a highly effective exercise that targets the forearms and wrists, helping to improve grip strength and enhance overall upper body strength. This exercise is commonly performed using an EZ barbell, which has a zigzag shape that provides a more natural and comfortable grip. By holding the EZ barbell with an overhand grip and slightly wider than shoulder-width apart, you can begin the exercise. The wrists should be in a neutral position, allowing the weight of the barbell to rest on the palm, with the fingers securely wrapped around it. From this starting position, the movement primarily involves flexing the wrists to curl the barbell upwards towards the body, while keeping the upper arms stationary. The EZ Barbell Standing Wrist Reverse Curl specifically targets the muscles of the forearms, including the brachioradialis, flexor carpi ulnaris, and extensor carpi radialis longus. It helps to build strength and definition in the forearm muscles, which can improve performance in activities that require gripping, such as weightlifting, rock climbing, or even everyday tasks like carrying heavy objects or opening jars. Including the EZ Barbell Standing Wrist Reverse Curl in your training routine can be beneficial for athletes, gym-goers, or individuals looking to strengthen their forearms and improve their overall upper body strength. Remember to start with lighter weights and gradually increase the load as you become more comfortable and proficient with the exercise. Always ensure proper form and technique to prevent injury and maximize the benefits of this workout.


  • Hold the EZ barbell with an overhand grip, positioning your hands slightly wider than shoulder-width apart.
  • Stand with your feet shoulder-width apart and knees slightly bent for stability.
  • Allow your arms to fully extend, keeping your elbows close to your body.
  • Without moving your upper arms, curl the barbell upward by flexing your wrists.
  • Continue curling until your forearms are fully contracted and the barbell is close to your biceps.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • Slowly lower the barbell by extending your wrists to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with lighter weight and gradually increase as you progress
  • Maintain proper form and technique throughout the exercise
  • Engage your core muscles to stabilize your body
  • Perform the exercise in a controlled and slow manner
  • Focus on squeezing your forearms during the movement
  • Make sure to warm up your wrists and forearms before starting
  • Incorporate this exercise into your routine 2-3 times per week
  • Listen to your body and allow for proper rest and recovery
  • Consider using wrist wraps for added support
  • Combine this exercise with other forearm and grip strengthening exercises

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