EZ Bar Reverse Wrist Curl

When strengthening the arms, biceps curls, and tricep extensions get a lot of love. But if you’re looking for a balanced physique, training your forearms shouldn’t be neglected.

Training your forearms provides balance in strength and physique and helps you perform everyday tasks with the hand.

The EZ bar reverse wrist curl is an effective way to target the forearm muscles and improve grip strength. It’s also a great isolation exercise to add to your workouts.

How To Do

  1. While seated on a flat bench, grip the EZ bar overhand (palms down) with your grip slightly more narrow than shoulder-width apart.
  2. Firmly set your forearms on your thighs and lower the barbell by relaxing your wrists.
  3. With your forearms locked on your thighs, start the concentric contraction by slowly lifting the barbell (moving only from the wrists).
  4. Squeeze the forearms as you reach the top of the range and slowly lower the bar back to the starting position.

Tips From Expert

  • To protect your wrists, don’t overdo it on the weight. Start light and focus on a comfortable range of motion with wrist flexion and extension. (The EZ bar weight alone can be anywhere from 11-35 pounds.)
  • Hold at the peak of contraction for a couple of seconds before lowering the bar.
  • Move slowly through the concentric (upward phase) and eccentric (downward phase) contractions. Avoid bouncing at the bottom of the movement to prevent wrist injury.
  • Isolate the forearms by moving only from the wrist and keeping the rest of the body still.

Optimal Sets and Reps

The ideal number of reps and sets should correspond with your training style and your personal fitness goals.

Training Type Sets Reps
Strength Training 3–6 1–5
Hypertrophy 3–4 6–12
Endurance Training 12–20+ 2–4
Power Training 1–6 3–5 (Explosive)
Optimal Sets & Reps of EZ Bar Reverse Wrist Curl

How to Put in Your Workout Split

If you’re looking to target your forearms and enhance your grip strength, incorporating the EZ bar reverse wrist curl into your workout might be the ticket. Aim to include it 1–3 times per week, depending on your overall volume. 

In a 3-day workout split, implement the exercise twice a week. For a 5-day workout split, implement the exercise 2–3 times per week. Choose your training style from the above chart and correlate it with the reps and sets.

Focus on choosing the right weight for your training style. The perfect weight will allow you to hit your minimum number of reps, but the last couple should be challenging. 

You can determine your weight using your one-repetition maximum. This is the maximum amount of weight you can use to perform one repetition with proper form.

  • Strength: 80%–100% of 1RM.
  • Hypertrophy: 60%–80% of 1RM.
  • Endurance: below 60% of 1RM.

Primary Muscle Groups

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Extensors

The wrist extensor muscles, located on the backside (posterior) part of the forearm, are responsible for bending the wrist backward. Specific exercises targeting these muscles — such as the EZ bar reverse wrist curl — can increase the strength of the wrist extensors.

Tasks of the hand and wrist heavily rely on the wrist extensors. Because of this, they suffer from overuse injuries more frequently than the wrist flexors.

When executing the EZ bar reverse wrist curl, the extensor muscles are maximally targeted by extending the wrist against resistance. The activation rate is typically high due to the direct engagement of the extensors and will be affected by the posture of the wrist.

Secondary Muscle Groups

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Brachioradialis

The brachioradialis stabilizes the elbow joint. Stabilization is important for maintaining proper form and effectively executing the EZ bar reverse wrist curl. It runs from just above the elbow to the wrist on the thumb side.

In addition to stabilizing the elbow joint, it works synergistically with other muscles to support and assist wrist extension. 

The brachioradialis is indirectly engaged during the exercise, so its activation is moderate compared to the primary wrist extensor muscles. In general, the greatest muscle activation in the brachioradialis occurs during elbow flexion. For example, when performing a hammer curl or reverse curl, the elbow flexes, activating the brachioradialis.

Wrist Flexors

Alternative to the extensors, the wrist flexors are a group of muscles located on the anterior (front) side of the forearm. They assist in bending (flexing) the wrist and fingers towards the palm.

While wrist flexors are found to be steadier than wrist extensors, they serve as a secondary muscle in the EZ bar reverse wrist curl.

The wrist flexors play an important role in many everyday activities like pushing, pulling, lifting, and gripping objects. The flexors counteract the force exerted by the extensors and assist in maintaining balance during this exercise.

Brachialis

The brachialis is a deep muscle located in the upper arm, underneath the biceps brachii. Its primary function is to flex the elbow and contribute to arm strength and functionality.

During wrist extension, the brachialis assists by stabilizing the elbow in the flexed position. In the EZ bar reverse wrist curl, its primary purpose is to provide support and balance in the forearm.

Equipment

EZ Bar

EZ Bar

This is great for reducing stress on your wrist joints when performing arm exercises. Use safety clips when lifting. Grip the same type of curve with each hand for balance.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Cross-Body Hammer Curl

Wrist Roller

Wrist Extension

Dumbbell Finger Curl

Barbell Reverse Wrist Curl

Dumbbell Wrist Twist

Who Should Do?

Individuals With Wrist Pain Or Weak Wrists

The EZ bar reverse wrist curl targets and strengthens the muscles that support the wrist joint. This exercise can help individuals struggling with pain in their wrists or those who need to strengthen their wrists.

If you’re struggling with weak wrists or pain in the wrists ensure you understand how to properly execute the exercise. If you can, work under the supervision of a physical therapist or personal trainer who can professionally guide you.

Bodybuilders

Bodybuilders or anyone looking to add muscle to the forearms will benefit from adding the EZ bar reverse wrist curl. This exercise specifically targets the extensor muscles of the forearms. It can help bodybuilders achieve a balanced physique and add to the overall muscular appearance of the arms.

In addition to enhancing a bodybuilder’s aesthetics, this exercise can improve grip strength. Grip strength can help prevent common wrist and forearm injuries, which can translate into enhanced performance and lifts.

Athletes

The EZ bar reverse wrist curl can help enhance performance in athletes. Athletes can increase grip strength and prevent injuries in the wrists with this exercise. Strengthening the forearm extensors with this exercise can lead to better technique and more powerful performance. This is important for athletes who rely on their wrists for throwing, swinging, or gripping.

Who Should Not Do?

Individuals With Severe Wrist Pain Or Injury

The EZ bar reverse wrist curl can help build stability and strength in the wrist and forearms. It should only be performed under professional guidance and with medical clearance if you suffer from wrist ailments.

Performing this exercise with improper form or without medical clearance when you have an injury can exacerbate the issue. If you’re recovering from an injury, your physician should guide you on whether this exercise is appropriate for your stage of recovery.]

Individuals With Joint Conditions Or Carpal Tunnel

The EZ bar reverse wrist curl should be avoided if you suffer from joint conditions or carpal tunnel syndrome. It may put additional stress on these areas, aggravating the symptoms.

If you suffer from a joint condition or carpal tunnel syndrome, ask your physician for safe alternatives to exercise. Implement exercises for the wrist extensors and forearms that won’t cause additional stress in the affected areas.

Individuals With Muscular Imbalances

Muscular imbalances in the body can potentially lead to overworking the stronger side of the body when using a barbell. In turn, the weaker side will be underworked when performing exercises with a barbell. 

If you suspect you have a muscular imbalance, try this exercise with dumbbells to strengthen both sides equally. Once the imbalance is corrected, attempt to use the EZ bar for the exercise.

Benefits Of The Exercise

Builds Grip Strength

In addition to the EZ bar reverse curl targeting the wrist extensors, it synergistically involves other forearm muscles. These muscles contribute to grip strength. The extensor muscles of the forearm are crucial for a strong grip. Strengthening them provides better support to the wrist and hand in gripping activities. 

Grip strength can translate to increased athletic performance, heavier lifts in your workout, and injury prevention. It can also assist with work efficiency or make everyday tasks like opening a jar easier.

Supports Wrist Stability 

The execution of the EZ bar reverse curl promotes wrist stability through both static holds and dynamic movements. Strengthening the muscles around the wrist supports the wrist and helps with joint integrity. 

Wrist stability is important for all individuals, especially as we age. It plays an important role in athletic ability and everyday functional tasks. Whether you’re lifting weight, gripping a tool, or typing on the keyboard, wrist stability can affect one’s quality of life. 

Improves Aesthetics

The EZ bar reverse wrist curl targets the sometimes-neglected forearms and can help individuals create a balanced, well-built overall physique. This is especially important for bodybuilders who focus on the overall symmetry of the body and aim for proportional muscle gains.

Frequently Asked Questions

Can you do wrist curls with an EZ bar?

Yes. The unique design of the EZ bar allows the user to potentially reduce strain on the wrists. It provides a safer way to perform the exercise. Additionally, it can target different muscles providing an alternative way to execute the exercise.

What do EZ bar reverse curls work?

The primary muscles worked in the EZ bar reverse curl are the wrist extensors (on the back of the forearm). The secondary muscles worked are the brachioradialis, the wrist flexors (on the front of the forearm), and the brachialis.

Are EZ bar reverse wrist curls good or bad for you?

The EZ bar reverse wrist curl is an effective way to strengthen your forearms, improve wrist stability, and increase grip strength. Ensure you understand how to perform the exercise to effectively target the muscles and reduce the possibility of wrist strain.

How heavy should EZ bar reverse curls be?

The weight on your EZ bar reverse curls should be relative to your individual strength and training goals. Refer to the guide above to determine your perfect weight.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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