EZ-Bar Wrist Curl

Muscles worked by the EZ-Bar Wrist Curl

Primary

Forearm FlexorsWrist Flexor Muscles

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ-Bar Wrist Curl

1. Sit on a bench with forearms resting on the thighs, palms up.
2. Grip an EZ-bar on the inner bends with hands shoulder-width.
3. Let the bar roll down to the fingertips.
4. Curl the bar up by flexing the wrists.
5. Lower under control.

Form tips

• The EZ-bar's angle is gentler on the wrists than a straight bar.
• Move only at the wrist — keep the forearms still.
• Roll the bar to the fingertips for full range.

At a glance

EZ-Bar Wrist Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Wrist Curl
• Bilateral Dumbbell Wrist Curl
• Cable Wrist Curl
• Dumbbell Wrist Curl
• Kettlebell Wrist Curl
• Kneeling Wrist Stretch
• Plate Pinch
• Wrist Roller

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-wrist-curl",
  "name_en": "EZ-Bar Wrist Curl",
  "name_de": "EZ-Stange Handgelenk-Curl",
  "name_es": "Curl de Muñeca con Barra Z",
  "description_en": "A wrist curl with the EZ-bar, friendlier on the wrists than a straight bar.",
  "description_de": "Ein Handgelenk-Curl mit der EZ-Stange, schonender für die Handgelenke als die gerade Stange.",
  "description_es": "Un curl de muñeca con barra Z, más amigable con las muñecas que la barra recta.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "ez_bar",
  "body_part": "lower_arms",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "grip_focus"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit on a bench with forearms resting on the thighs, palms up.",
    "Grip an EZ-bar on the inner bends with hands shoulder-width.",
    "Let the bar roll down to the fingertips.",
    "Curl the bar up by flexing the wrists.",
    "Lower under control."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank, Unterarme auf den Oberschenkeln, Handflächen oben.",
    "Greife eine EZ-Stange schulterbreit an den Innenbiegungen.",
    "Lasse die Stange in die Fingerspitzen rollen.",
    "Curle sie hoch durch Beugen der Handgelenke.",
    "Senke kontrolliert ab."
  ],
  "instructions_es": [
    "Siéntate en un banco con los antebrazos sobre los muslos, palmas hacia arriba.",
    "Sujeta una barra Z por las curvas internas a la anchura de los hombros.",
    "Deja que la barra ruede hasta las puntas de los dedos.",
    "Sube la barra flexionando las muñecas.",
    "Baja con control."
  ],
  "tips_en": [
    "The EZ-bar's angle is gentler on the wrists than a straight bar.",
    "Move only at the wrist — keep the forearms still.",
    "Roll the bar to the fingertips for full range."
  ],
  "tips_de": [
    "Der Winkel der EZ-Stange ist sanfter zu den Handgelenken.",
    "Bewege nur das Handgelenk — Unterarme bleiben ruhig.",
    "Rolle die Stange für vollen Bewegungsumfang in die Fingerspitzen."
  ],
  "tips_es": [
    "El ángulo de la barra Z es más amable con las muñecas.",
    "Mueve solo la muñeca — los antebrazos permanecen quietos.",
    "Rueda la barra a las puntas de los dedos para el rango completo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-wrist-curl-start.webp",
      "peak": "images/flat/ez-bar-wrist-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-wrist-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.