Ez Bar Seated Wrist Reverse Curl

1. Sit on a bench with the feet flat and hold an EZ bar with an overhand grip on the angled sections.
2. Rest the forearms on the thighs so the wrists and hands hang just past the knees.
3. Let the wrists drop so the bar hangs below the knees with the knuckles pointing down.
4. Keeping the forearms pinned to the thighs, extend the wrists to raise the knuckles as high as possible.
5. Pause for one second at the top with the forearm extensors fully contracted.
6. Lower slowly over two seconds until the wrists are fully flexed again.
7. Repeat for the planned reps without letting the elbows or forearms lift off the thighs.

Common Mistakes

• Forearms lifting off thighs: Raising the elbows turns the move into a reverse curl and hides weak extensors. Keep the forearms pressed into the thighs the whole set.
• Too much weight: The wrist extensors are small and heavy loads cut the range. Use a light bar and chase full movement at the wrist.
• Bouncing at the bottom: Dropping into flexion and bouncing stresses the wrist. Lower slowly and pause before extending.
• Gripping too hard: Crushing the bar fatigues the flexors and limits extension. Hold the bar firmly but let the knuckles rise freely.

Programming Tips

Program 3 to 4 sets of 12 to 20 reps at the very end of an arm or pull session, after all gripping work is done. The exercise isolates the wrist extensors, which are weak relative to the flexors in most lifters, so it belongs in a forearm block paired with regular wrist curls and helps elbow health in people who curl and row heavily. Rest 45 to 60 seconds.

Sit with the forearms fully supported on the thighs and the wrists hanging free past the knees. Start with an unloaded 10 kg EZ bar or a 5 to 7.5 kg fixed bar and add 1.25 to 2.5 kg when 20 reps reach full extension with a one-second pause. The most common fault is the forearms lifting off the thighs to help; fix it by pressing the elbows down into the legs and reducing the weight until only the wrists move.

Common Questions

What does the EZ bar reverse wrist curl work?

It works the wrist extensors on the top of the forearm, including the extensor carpi radialis and ulnaris and the extensor digitorum. These muscles balance the wrist flexors and are important for grip and elbow health.

How much weight should I use for reverse wrist curls?

Start with a 5 to 10 kg bar and progress in 1.25 to 2.5 kg steps. The extensors are small, so a weight that feels light in the hands is usually correct.

Do reverse wrist curls help tennis elbow?

Light, slow reverse wrist curls are commonly used to strengthen the extensor tendons involved in lateral elbow pain. Keep the load light, the tempo slow and stop if pain increases rather than eases.

Reverse wrist curl vs regular wrist curl, which is better?

Neither replaces the other; the regular wrist curl trains the flexors and the reverse version trains the extensors. Do both so the forearm develops evenly and the wrist stays balanced.