Male model ex_KYOBKO

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Lower Arms · Ez Barbell

Ez Bar Seated Wrist Curl

beginnerstrength

Ez Bar Seated Wrist Curl is a beginner isolation strength exercise that works the forearms (lower arms), with the biceps assisting. It needs an ez barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Forearms
Body part: Lower Arms
Equipment: Ez Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Forearms · Flexor Carpi Radialis, Flexor Carpi Ulnaris

Secondary muscles

Biceps · Biceps Brachii

How to do Ez Bar Seated Wrist Curl

Sit on a bench holding an EZ bar with an underhand grip (palms facing up). Rest your forearms on your thighs with your wrists just beyond the edge, allowing the bar to hang down.
Curl your wrists upward by flexing your forearms, lifting the EZ bar as high as possible while keeping your forearms stationary on your thighs.
Squeeze your forearms at the top of the movement.
Lower the bar back to the starting position in a controlled manner, allowing your wrists to fully extend.

Form tips

Keep your forearms stationary on your thighs throughout the exercise.
Use a controlled motion and avoid using momentum or swinging the bar.
Avoid lifting your forearms off your thighs to ensure proper isolation of the forearm muscles.

Ez Bar Seated Wrist Curl alternatives

Dumbbell Seated Neutral Wrist Curl

Forearms · beginner

Wrist Curl Dumbbell

Forearms · intermediate

Cable Wrist Curl

Forearms · beginner

Kettlebell Wrist Curl

Forearms · intermediate

More forearms exercises

Band Wrist Curl

Forearms · beginner

Wrist Curl Barbell

Forearms · intermediate

Dumbbell Standing Wrist Curl

Forearms · intermediate

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · beginner

Barbell Wrist Curl on Knees

Forearms · intermediate

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Barbell Standing Back Wrist Curl

Forearms · intermediate

Dumbbell One Arm Wrist Curl

Forearms · intermediate

Ez Bar Seated Wrist Curl FAQ

What muscles does Ez Bar Seated Wrist Curl work?

Ez Bar Seated Wrist Curl mainly works the forearms in the lower arms (Flexor Carpi Radialis and Flexor Carpi Ulnaris). The biceps work as secondary muscles.

What equipment do you need for Ez Bar Seated Wrist Curl?

You need an ez barbell.

How many sets and reps of Ez Bar Seated Wrist Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Ez Bar Seated Wrist Curl good for beginners?

Yes. Ez Bar Seated Wrist Curl is rated beginner, so it's a sound choice while you learn to train the forearms.

How many calories does Ez Bar Seated Wrist Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Ez Bar Seated Wrist Curl?

Other exercises for the forearms include Dumbbell Seated Neutral Wrist Curl, Wrist Curl Dumbbell, Cable Wrist Curl and Kettlebell Wrist Curl.

For developers

Use Ez Bar Seated Wrist Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_KYOBKO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_KYOBKO",
  "name": "Ez Bar Seated Wrist Curl",
  "model": "male",
  "target": "Forearms",
  "equipment": "Ez Barbell",
  "media": {
    "mp4": "https://…/ex_KYOBKO/mp4-720.mp4?…",
    "poster": "https://…/ex_KYOBKO/poster.jpg?…"
  }
}