The behind-the-back- Smith machine wrist curl is an isolation exercise for building muscle and strength in the forearms/wrist flexors. Many people also do this exercise to improve grip strength as it’s very effective for this reason. Now, it’s a rather simple exercise and using lightweight for more reps is recommended to minimize excessive stress on the wrist joints.
But, you’ll undoubtedly improve your wrist flexor/forearm strength which is a great benefit of doing this exercise, especially for improved sports performance. Include the Smith machine wrist curl in your routine after your arm workouts for extra gains!
In This Exercise
- Target Muscle Groups: Forearms/Wrist Flexors
- Type: Strength
- Mechanics: Isolation
- Equipment: Smith Machine
- Difficulty: Beginner
Exercise Instructions
- Set up a Smith machine bar about knee level.
- Then, stand facing away from the bar and grip it with hands about shoulder-width distance apart.
- Now, lift the bar until you’re standing straight.
- Then, allow the bar to roll down your fingers.
- Curl the bar back up with your fingers and wrists, then flex your forearms.
- Repeat for the desired number of reps.
Variations & Tips:
- You can also do wrist curls facing the Smith machine as an alternative.
- Keep your body close to the bar to utilize maximum forearm strength during the exercise.
- Start with light weight and work your way up to prevent injury and wrist pain.
- The behind-the-back- Smith machine wrist curl works the forearm/wrist flexor muscles
Watch: How to do the behind-the-back Smith machine wrist curl
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