EZ Bar Seated Wrist Curl

1. Sit on the end of a bench holding an EZ bar with an underhand grip on the angled sections.
2. Rest your forearms on your thighs so your wrists hang just past your knees, palms facing up.
3. Let the bar roll down toward your fingertips while keeping your forearms flat on your legs.
4. Close your fingers around the bar and curl your wrists up as high as they will go.
5. Squeeze the forearm muscles for a moment at the top without lifting your forearms off your thighs.
6. Lower the bar slowly by extending the wrists back down to the starting stretch.
7. Repeat for the full set while keeping the elbows and forearms completely still.

Common Mistakes

• Lifting the forearms: Raising the forearms off the thighs turns the move into a partial biceps curl. Keep them pinned and let only the wrists move.
• Load too heavy: Heavy weight leads to tiny bouncing reps that miss the full range. Choose a load you can move from fingertips to full wrist flexion.
• Fast eccentric: Dropping the bar quickly can strain the wrist and skips the most useful part of the rep. Lower over two to three seconds.

Programming Tips

Program 2 to 4 sets of 12 to 20 reps at the end of an arm or pull session. Wrist curls are an accessory for forearm size and grip endurance, useful for lifters whose grip limits deadlifts and rows. Training them two to three times per week is well tolerated because the load is light.

Start with an empty EZ bar or about 10 to 15 kg and add 1 to 2.5 kg when you reach 20 clean reps. The EZ bar's angled grip is often easier on the wrists than a straight bar. The most common fault is letting the forearms rise off the thighs; fix it by pressing the forearms down and moving only at the wrist.

Common Questions

What muscles do EZ bar wrist curls work?

They work the wrist flexors on the palm side of the forearm, mainly the flexor carpi radialis, flexor carpi ulnaris and the finger flexors. These muscles contribute to grip strength and forearm thickness.

How heavy should wrist curls be?

Lighter than most people think, usually 10 to 25 kg for intermediate lifters. Use a weight you can move through a full range for 12 to 20 reps.

Do wrist curls improve grip strength?

Yes, especially when you let the bar roll to the fingertips and close the hand each rep. Pairing them with heavy holds gives the best grip carryover.