Build Stronger, Thicker Forearms with the EZ Bar

Your forearms are not just for grip—they’re your anchor in every pull, press, and carry you perform. Yet many lifters overlook direct forearm training, leaving them underdeveloped and prone to fatigue during heavy compound lifts. Incorporating EZ bar forearm curls and forearm workouts with the curl bar can help you develop balanced strength, improve your grip, and add size to your lower arms without overcomplicating your routine.

Why Use an EZ Bar for Forearm Training?

The EZ bar’s angled grip is gentler on your wrists compared to a straight bar, allowing you to train with better comfort and reduced strain, especially if you have tight wrists or minor elbow discomfort. It also enables a more natural grip position, letting you target your wrist flexors and extensors effectively during forearm curls and reverse curls.

Key EZ Bar Forearm Exercises

Here are effective forearm exercises with the EZ bar you can incorporate into your arm day or back day finisher:

1️⃣ EZ Bar Forearm Curl

• Sit on a bench, resting your forearms on your thighs with wrists hanging off.

• Hold the EZ bar with an underhand grip.

• Curl your wrists upward, squeezing at the top, then slowly lower for a full stretch.

• Perform 3–4 sets of 12–15 reps.

2️⃣ Reverse EZ Bar Curl

This not only targets your brachioradialis but also your wrist extensors:

• Stand or sit, holding the EZ bar with an overhand grip.

• Curl the bar while keeping elbows pinned to your sides.

• Lower slowly, controlling the eccentric.

• Perform 3–4 sets of 8–12 reps.

3️⃣ Behind-the-Back EZ Bar Wrist Curl

• Stand holding the EZ bar behind your back with an underhand grip.

• Allow the bar to roll down toward your fingers, then curl it back up.

• This provides a deeper stretch and isolates the forearms well.

• Perform 3 sets of 12–15 reps.

Structuring Your Forearm Workout with the EZ Bar

A complete forearm workout with the EZ bar can be as simple as:

• Reverse EZ Bar Curl: 3x10

• Seated EZ Bar Forearm Curl: 3x12–15

• Behind-the-Back EZ Bar Wrist Curl: 3x12–15

Add this to the end of your upper body or pull day, or as a quick standalone session if your forearms are a priority.

Personal Note on Training Forearms

Years ago, I found my deadlift progress stalled, not because of back or leg strength, but because my grip would give out first. Adding consistent forearm training with the EZ bar changed the game for me. Within weeks, my grip strength improved, allowing me to train heavier without straps and reducing wrist pain during curls. Beyond performance, there’s something satisfying about seeing your forearms grow thicker, with veins becoming more visible as your grip strength climbs.

Tips for Better Results

✅ Focus on slow eccentrics to maximize time under tension.
✅ Train forearms 2–3 times per week for consistent growth.
✅ Don’t overload too heavily; aim for controlled movement.
✅ Stretch your forearms post-workout to maintain mobility and reduce tightness.

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Final Thoughts

Adding EZ bar forearm curls and reverse curls to your routine can significantly enhance your grip strength and arm aesthetics. Whether you’re a powerlifter looking to improve your pulls or simply want stronger, well-developed forearms, the EZ bar is a reliable, joint-friendly tool to get you there. Make it a consistent part of your training, and you’ll feel the carryover to every other lift in your program.