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Home » Exercise Guides » Arms

Target Your Forearms: Behind-the-Back Smith Machine Curl

How to do the behind-the-back Smith machine wrist curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:08 AM EDT

Ask Question?

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!

Behind-the-Back Smith Machine Wrist Curl Details
Basic Information
Body Part
Forearm
Primary Muscles
Flexor carpi radialis, Flexor carpi ulnaris, Flexor digitorum profundus, Flexor digitorum superficialis, Palmaris longus
Secondary Muscles
Brachioradialis, Extensor carpi radialis brevis, Extensor carpi radialis longus, Extensor carpi ulnaris, Forearm Flexors
Equipment
Smith Machine, Weight Plates, Weightlifting Bench
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Strengthen Your Grip: Master Finger Curls for Flexor Muscles
  • Wrist Roller Exercise: Strengthen Your Forearms & Wrists!
  • Barbell Reverse Curl: Build Strong Biceps and Forearms Fast!
  • Barbell Wrist Curl: Strengthen Your Forearm Flexors Effectively

Exercise Instructions

  1. Set up a Smith machine bar about knee level.
  2. Then, stand facing away from the bar and grip it with hands about shoulder-width distance apart.
  3. Now, lift the bar until you’re standing straight.
  4. Then, allow the bar to roll down your fingers.
  5. Curl the bar back up with your fingers and wrists, then flex your forearms.
  6. 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

Interested in measuring your progress? Check out our strength standards for Wrist Curl.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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