EZ Bar Seated Wrist Curl

Muscles worked

Setup

1. Sit on the end of a flat bench with your feet flat on the floor, shoulder-width apart.
2. Grasp the EZ bar with an underhand (supinated) grip on the inner angled curves.
3. Rest your forearms on your thighs so that your wrists hang just past the edge of your knees.
4. Lean your torso forward slightly to stabilize your arms against your legs.

How to do it

1. Inhale and slowly lower the bar by extending your wrists toward the floor, allowing the bar to roll down into your fingers for a full stretch.
2. Exhale and curl the bar upward by flexing your wrists as high as possible toward your body.
3. Squeeze your forearms at the top of the movement for a one-second peak contraction.
4. Lower the weight back to the starting position using a controlled 2-second tempo.

Form checklist

• Keep your forearms pressed firmly against your thighs at all times.
• Ensure the movement occurs only at the wrists; do not lift your elbows.
• Avoid using body momentum or swinging your torso to lift the weight.
• Maintain a firm but controlled grip to prevent the bar from slipping.

Pro tips

• At the bottom of the rep, let the bar roll down to your distal phalanges (fingertips) to engage the long finger flexors.
• Focus on the mind-muscle connection by visualizing your inner forearm muscles shortening as you curl the weight up.

Make it harder

• Add a 3-second slow eccentric phase to increase time under tension for the forearm flexors.
• Perform a 'mechanical drop set' by immediately switching to an overhand grip (reverse curls) once you reach failure with the underhand grip.

Frequently asked

What muscles does the ez bar seated wrist curl work?

The ez bar seated wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the ez bar seated wrist curl?

The ez bar seated wrist curl uses ez barbell.

Is the ez bar seated wrist curl good for beginners?

Yes. The ez bar seated wrist curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Wrist CurlBeginner · forearms
• Barbell Behind Back Finger CurlBeginner · forearms
• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms
• Barbell Palms Up Wrist Curl Over A BenchBeginner · forearms