EZ Bar Wrist Curl

Who Should Do?

Athletes

One of the main factors that athletes focus on for athletic performance is grip strength. This is especially apparent in climbing and throwing sports. Athletes need to maintain a grip on the wall or the heavy weights during performance.

The EZ bar wrist curl targets the wrist flexors, improving strength and grip simultaneously. This allows more efficient primary movement patterns, improving performance.

Also, an estimated 25% of sports injuries occur in the wrists and hands. Therefore, strengthening this area is critical for athletes. 

General Population

Any gym-goer can benefit from incorporating wrist curls into a workout routine. Wrist curls aid in improving grip strength, which can help when carrying groceries and opening jars at home.

Performing EZ bar wrist curls allows for proper wrist mechanics and movement. This can protect against injury by strengthening the muscles of the hands and forearms. The improvement provides a protective effect when performing daily living activities and exercise.

If you participate in manual labor, wrist curls should most certainly be a part of your workout routine. Pain in the wrists tends to be very common within those occupations. This is due to repeated motions such as hammering a nail or operating a drill.

Bodybuilders

Bodybuilders have goals of improving muscle mass. Grip strength is necessary for efficient movement patterns in weightlifting. It allows you to maintain a firm grip on the weights during resistance exercises.

With proper mechanics, hypertrophy can occur. Strong wrists play a major role in a lifting program, improving movement and in turn, hypertrophy and lifting volume.

Another goal of bodybuilding is aesthetics, and the appearance of the forearms is key. With the right training, strength and mass can be achieved within the forearms. 

For efficient movement patterns and a well-rounded appearance, improving grip strength is a key factor. Program the EZ bar wrist curl following your compound movements.

Who Should Not Do?

Those With Wrist Injuries

If you have experienced a previous wrist injury such as tendinopathy and fractures, refrain from performing EZ bar wrist curls. Any inflammation, torn tendons, or broken bones warrant an exam by a physician and clearance before exercise. These injuries can limit your range of motion, cause pain, and cause further injury if not properly diagnosed.

The EZ bar wrist curl movement pattern requires a large degree of elbow flexion. For those with wrist injuries, this may cause pain and discomfort, possibly making their symptoms worse. In this case, normal wrist movements without weight may be more appropriate.

Those With Elbow Issues

The elbow joint is very complex and allows for motion in multiple planes. Because of this, injury in this area needs to be addressed carefully. Some common injuries include tennis elbow and overload injuries, especially in athletes. 

Most elbow injuries will decrease the range of motion within the joint and can be painful. Because wrist curls require the elbows to be held in flexion, it might not be the best isolation exercise. A physician or physical therapist should clear the movement before proceeding with wrist curls in a lifting program. 

Benefits Of The EZ Bar Wrist Curl

Reduces Strain

Reducing the risk of strain and subsequent injury is crucial for everyone looking to improve or maintain functional movement patterns. Strength training is effective for reducing injuries, especially in athletes. By taking steps to prevent these injuries, you can look forward to significant improvements in your functional movement patterns.

It’s not uncommon for injuries to the tendons within the wrist to occur. When we perform activities of daily living, the wrists need to act against stress to carry out movement patterns.

It appears there is a strong correlation between age and the rate of injury. Interestingly, this occurs more often in males than females. 

With regular wrist strength training, we can reduce the possible strain in daily living and activity. This can help to reduce injury risk and improve quality of life.

Improves Grip Strength

It’s probably not common to think about grip strength and its correlation with daily activities. However, grip strength is an indicator of health and overall longevity and is considered a biomarker for how we age. Grip strength is necessary for carrying and picking up objects, opening doors, and other daily functional movements. 

Grip strength has been shown to have a direct relationship with how well we sleep! It even affects how the brain functions throughout the day and plays a role in depression. Due to this, grip strength assessments are more common and can aid in future health outcomes and variables. 

Unfortunately, muscle strength and grip strength can begin to decrease around age 45. This is where EZ bar wrist curls come into play. The isolation motion of weighted wrist curls helps increase the strength of your forearms and hands, which improves grip strength. 

Supports Muscle Development 

Because the EZ bar wrist curl is an isolation exercise, you’ll focus solely on developing muscle within the forearms. Wrist curls are a single joint movement, which can lend more toward increased muscle mass when programmed correctly.  

Stronger forearms and wrists are necessary for multiple forms of weight training. Performing compound movements such as deadlifts, bench presses, and shoulder presses all require strong wrist flexors. Therefore, muscle development is not only seen in the wrists but throughout the body as a whole.

The wrists are complex and allow for a generous range of motion. The muscle development that occurs with wrist curls translates to the rest of the body when training variables come together.

With a combination of compound movements and wrist curls, you are able to develop more muscle mass. Not only will this development aid in strengthening the body, but it will also help protect the wrists from injury. 

Frequently Asked Questions