Exercise guide
EZ Bar Seated Wrist Reverse Curl
- Intermediate
- Isolation
- Rep-based
- Lower arms
- Upper arms
This isolation exercise specifically targets the wrist extensors on the top of the forearm, improving grip stability and forearm muscularity. Using an EZ bar reduces strain on the wrists compared to a straight bar by allowing a more natural, ergonomic hand angle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Sit on the end of a flat bench with your feet flat on the floor, shoulder-width apart.
- Grasp the EZ bar with an overhand (pronated) grip on the inner curves of the bar.
- Rest your forearms on your thighs so your wrists hang just past your knees, with your palms facing the floor.
How to do it
- Inhale as you slowly lower the bar as far as possible by flexing your wrists toward the floor.
- Exhale as you extend your wrists upward, lifting the bar toward the ceiling as high as your range of motion allows.
- Hold the peak contraction for a split second at the top of the movement.
- Lower the bar back to the starting position using a controlled 2-second eccentric tempo.
Form checklist
- Keep your forearms firmly pressed against your thighs throughout the entire set.
- Avoid using your biceps or shoulders to swing the weight up.
- Maintain a firm grip on the bar; do not let it roll down into your fingertips.
- Ensure the movement occurs exclusively at the wrist joint.
Pro tips
- Focus on the mind-muscle connection by visualizing the muscles on the top of your forearm shortening as you lift.
- If you feel joint discomfort, adjust your grip width slightly along the EZ bar's curves to find the most neutral path for your wrists.
Make it harder
- Incorporate a 3-second isometric hold at the top of every repetition to increase time under tension.
- Perform a slow 4-second eccentric (lowering) phase to further challenge the wrist extensors.
Frequently asked
- What muscles does the ez bar seated wrist reverse curl work?
- The ez bar seated wrist reverse curl primarily targets the forearms.
- What equipment do you need for the ez bar seated wrist reverse curl?
- The ez bar seated wrist reverse curl uses ez barbell.
- Is the ez bar seated wrist reverse curl good for beginners?
- The ez bar seated wrist reverse curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.