EZ Barbell Standing Single Arm Neutral Wrist Curl

EZ Barbell Standing Single Arm Neutral Wrist Curl: So führst du sie aus

1. 1Load one end of the EZ bar lightly and grip that end in one hand, letting the loaded end hang in front of you.
2. 2Stand tall with your feet shoulder-width apart, your working arm relaxed at your side, and your wrist in a neutral position (thumb facing forward).
3. 3Brace your core and keep your elbow and upper arm still so only the wrist moves.
4. 4Curl the bar upward by flexing your wrist, raising the loaded end as high as it will comfortably go.
5. 5Squeeze your forearm briefly at the top of the movement.
6. 6Lower the bar under control, letting your wrist extend fully to stretch the forearm flexors.
7. 7Complete all reps on one side, then switch the bar to the other hand and repeat.
8. 8Set the bar down safely when finished.

Technik-Tipps

• Move only at the wrist — keep your elbow, shoulder, and torso fixed so the forearm does the work.
• Use a slow, controlled tempo in both directions; this lift responds far better to control than to heavy weight.
• Let the wrist extend fully at the bottom of each rep to load the forearm flexors through their full range.
• Keep the bar balanced in your hand and maintain a secure grip so the loaded end never slips or swings.

Häufige Fehler

• Using momentum or swinging the arm to lift the bar, which takes tension off the forearm and turns it into a swing instead of a curl.
• Loading too much weight, which forces the elbow to assist and shortens the range of motion at the wrist.
• Cutting the range short by not letting the wrist extend at the bottom, which leaves the forearm flexors undertrained.
• Letting the elbow drift or the upper arm move, which shifts the work away from the forearm onto the biceps and shoulder.

Häufig gestellte Fragen