Movement overview

The EZ-Bar Seated Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed while seated, using an EZ-bar to provide a comfortable grip angle, minimizing wrist strain. It is effective for developing forearm strength and improving grip stability.

Step-by-step cues

1. Sit on a bench with your feet flat on the floor, shoulder-width apart.
2. Hold an EZ-bar with an overhand grip (palms facing down), hands slightly wider than shoulder-width.
3. Rest your forearms on your thighs, allowing your wrists to hang over the edge of your knees.
4. Start with your wrists in a neutral position, then slowly curl the bar upwards by extending your wrists.
5. Pause briefly at the top of the movement, ensuring maximum contraction of the forearm extensors.
6. Lower the bar back to the starting position in a controlled manner.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows stationary and close to your body throughout the exercise.
• Focus on using only your wrists to move the bar; avoid using your shoulders or upper arms.
• Maintain a slow and controlled motion to maximize muscle engagement and reduce injury risk.
• Start with a lighter weight to ensure proper form before progressing to heavier loads.
• Breathe out as you curl the bar up and inhale as you return to the starting position.