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EZ Barbell Standing Back Wrist Curl

EZ Barbell Standing Back Wrist Curl

The EZ Barbell Standing Back Wrist Curl is a highly effective exercise that targets the muscles of the forearms, specifically the wrist extensors. This exercise is an excellent way to strengthen and tone the muscles in your lower arms, improving grip strength and wrist stability. To perform the EZ Barbell Standing Back Wrist Curl, you will need an EZ barbell and a weighted plate appropriate for your fitness level. Begin by standing tall with your feet shoulder-width apart and holding the EZ barbell with an overhand grip. Your palms should be facing down and your hands should be shoulder-width apart. Next, bring your arms and the barbell in front of your thighs. Maintain a slight bend in your knees and keep your core engaged for stability. Slowly lower the barbell towards the floor by flexing your wrists, feeling a stretch in your forearms. Make sure to keep your arms stationary throughout the movement. Once you reach a comfortable stretch, exhale and slowly curl your wrists back up, lifting the barbell towards your biceps. Focus on contracting the muscles in your forearms as you bring your wrists into full extension. Hold this position for a brief moment before repeating the movement for the desired number of repetitions. It's important to start with lighter weights to ensure proper form and avoid excessive strain on the wrists. As you become more comfortable with the exercise, gradually increase the weight to continue challenging your muscles. Incorporating the EZ Barbell Standing Back Wrist Curl into your fitness routine can help improve your overall grip strength, enhance wrist stability, and contribute to the development of well-defined forearms. Remember to always listen to your body, stop if you experience any discomfort, and consult with a fitness professional if you have any concerns.


  • Start by standing with your feet shoulder width apart and grip the EZ barbell with an overhand grip, hands shoulder width apart.
  • While keeping your upper arms stationary, slowly curl the barbell up towards your body, bending your wrists back.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • Slowly lower the barbell back to the starting position, extending your wrists forward.
  • Repeat for the recommended number of repetitions.
  • Remember to keep your movements controlled and avoid using momentum.

Tips & Tricks

  • Focus on using a controlled and smooth motion throughout the exercise to target the wrist flexors effectively.
  • Ensure that your wrists are straight and aligned with your forearms to avoid straining the joints.
  • Engage your core muscles and maintain proper posture throughout the exercise, avoiding any excessive leaning forward or backward.
  • Gradually increase the weight as you become more comfortable and confident with the exercise to continue challenging your wrist flexors.
  • Remember to warm up your wrists and forearms before starting the exercise to prevent injuries and improve blood flow to the muscles.
  • Include this exercise as part of a well-rounded forearm training routine to develop overall grip strength and forearm muscularity.
  • Monitor your breathing and exhale as you curl the barbell up, and inhale as you lower it back down for optimal breathing technique.
  • If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a fitness professional or healthcare provider.
  • Consider using wrist wraps or supportive gear if you have any pre-existing wrist injuries or limitations to provide additional stability and support.
  • Stay consistent with your training, allowing sufficient rest and recovery between sessions to allow your wrist flexors to adapt and grow stronger over time.

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