Behind-the-Back Smith Machine Wrist Curl (Forearms/Wrist Flexors) | Exercise Guides and Videos

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

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