# EZ Bar Wrist Curl

A seated forearm isolation exercise for the wrist flexors, done with an EZ bar. The bends in the bar let the wrists sit at a slight angle while you curl the bar with the wrists alone.

- Beginner · Isolation
- Equipment: EZ Bar, Flat bench
- HD video: https://media.seto.fit/exercises/ez-bar-seated-wrist-curl/video/male.mp4
- HTML: https://seto.fit/exercises/ez-bar-wrist-curl/

## Muscles worked

- Forearms: 10/10

## How to do the EZ Bar Wrist Curl

1. Sit with forearms on your thighs, palms up, holding the EZ bar.
2. Let your wrists hang down, feeling a gentle stretch in your forearms.
3. Curl the bar up by bending only your wrists; keep your forearms still.
4. Slowly lower the bar back down to the starting position.

### Full technique — 6 steps

1. Sit on a bench and rest your forearms across your thighs with palms facing up.
2. Hold the EZ bar on its angled grips and let your wrists hang just past your knees.
3. Start with the wrists lowered into extension while keeping forearms and elbows still.
4. Curl the bar upward by closing your hands and flexing only through the wrists.
5. Raise the bar as high as your wrist flexion allows without lifting the forearms.
6. Lower the bar back down until the wrists return to a stretched extended position.

## Common mistakes

- Lifting forearms off the thighs
- Turning it into a biceps curl
- Using partial wrist range
- Holding the bar deep in palms

## Form cues

- Move only the wrists
- Use full wrist flexion
- Keep forearms planted
- Let bar roll to fingers

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Wrist Curl](https://seto.fit/exercises/cable-wrist-curl/), [Single Arm Cable Wrist Curl](https://seto.fit/exercises/single-arm-cable-wrist-curl/)
- **Dumbbells**: [Dumbbell Reverse Wrist Curl](https://seto.fit/exercises/dumbbell-reverse-wrist-curl/), [Neutral Grip Dumbbell Wrist Curl](https://seto.fit/exercises/neutral-grip-dumbbell-wrist-curl/)
- **Barbell**: [Barbell Wrist Curl](https://seto.fit/exercises/wrist-curl-barbell/), [Barbell Behind the Back Wrist Curl](https://seto.fit/exercises/barbell-behind-the-back-wrist-curl/)
- **Kettlebell**: [Kettlebell Reverse Wrist Curl](https://seto.fit/exercises/kettlebell-reverse-wrist-curl/), [Kettlebell Wrist Curl](https://seto.fit/exercises/kettlebell-wrist-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Wrist Curl](https://seto.fit/exercises/resistance-band-wrist-curl/) — Beginner
- **This exercise: EZ Bar Wrist Curl — Beginner**

## Quick answers

### What muscles does the EZ Bar Wrist Curl work?

Primary: Forearms 10/10.

### Which joints does the EZ Bar Wrist Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

### When should I do the EZ Bar Wrist Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the EZ Bar Wrist Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the EZ Bar Wrist Curl?

Cable machine: Cable Wrist Curl, Single Arm Cable Wrist Curl. Dumbbells: Dumbbell Reverse Wrist Curl, Neutral Grip Dumbbell Wrist Curl. Barbell: Barbell Wrist Curl, Barbell Behind the Back Wrist Curl. Kettlebell: Kettlebell Reverse Wrist Curl, Kettlebell Wrist Curl.

### What is an easier version of the EZ Bar Wrist Curl?

Resistance Band Wrist Curl (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/