EZ Bar Seated Wrist Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

EZ Bar Seated Wrist Curl

Step by step instructions, muscle activation and variants for the EZ Bar Seated Wrist Curl.

EasyInner forearm

About this exercise

An isolation exercise for the forearm flexors using an EZ bar while seated, with forearms rested on the thighs for stability. The angled grip of the EZ bar reduces wrist strain while allowing full range of motion through wrist flexion.

How to Perform

  • Sit on a bench, holding the EZ bar with an underhand (supinated) grip, hands shoulder-width apart
  • Rest your forearms on your thighs so your wrists extend just past your knees
  • Let the bar roll slightly toward your fingertips, opening your fingers to maximise the stretch
  • Curl your wrists upward as high as possible, squeezing the forearm flexors at the top
  • Slowly lower the bar back to the fully extended position under control
  • Repeat for the desired number of repetitions without lifting your forearms off your thighs

Muscle Activation

Primary
Inner forearm

Common Mistakes

Common mistakes content is coming soon.

About the EZ Bar Seated Wrist Curl

The EZ Bar Seated Wrist Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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