10 Best Smith Seated Wrist Curl Alternatives for Forearm Strength

The Smith Seated Wrist Curl is done seated with a Smith machine. Ranked closest by our scoring: the Smith Standing Back Wrist Curl, the Barbell Palms Up Wrist Curl Over A Bench and the Barbell Wrist Curl.

Smith Seated Wrist CurlWatch the Smith Seated Wrist Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Seated Wrist Curl

The steps for the Smith Seated Wrist Curl itself, so you can judge how close each substitute below really is.

Forearms, with biceps, brachialis · Smith-machine · Beginner · Isolation

  1. Sit on a bench in front of a Smith machine with your feet flat on the ground.
  2. Grasp the barbell with an underhand grip, hands shoulder-width apart.
  3. Rest your forearms on your thighs, allowing your wrists to hang off.
  4. Slowly curl your wrists upward, bringing the barbell towards your forearms.
  5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Smith Seated Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Smith Seated Wrist Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Standing Back Wrist CurlPlay demonstration

    1. Smith Standing Back Wrist Curl

    92% match

    Forearms · Beginner · Isolation

    The same equipment, done standing instead.

    • Smith-machine
    How to perform it
    1. Stand facing the smith machine with your feet shoulder-width apart.
    2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
    3. Keep your back straight and your elbows close to your body.
    4. Slowly curl your wrists upwards, bringing the barbell towards your body.
    5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Smith Seated Wrist Curl
    • Primary muscle: forearms, the same as the Smith Seated Wrist Curl
    • Equipment: a machine, the same as the Smith Seated Wrist Curl
    • Body position: standing, not seated
  2. Barbell Palms Up Wrist Curl Over A BenchPlay demonstration

    2. Barbell Palms Up Wrist Curl Over A Bench

    85% match

    Forearms · Beginner · Isolation

    A good swap when you have a barbell to work with, and it still works the forearms.

    • Barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
    2. Rest your forearms on the bench, allowing your wrists to hang off the edge.
    3. Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
    4. Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Smith Seated Wrist Curl
    • Primary muscle: forearms, the same as the Smith Seated Wrist Curl
    • Equipment: free weights, not a machine
    • Body position: seated, the same as the Smith Seated Wrist Curl
  4. Palms-up Dumbbell Wrist Curl Over A Bench

    4. Palms-up Dumbbell Wrist Curl Over A Bench

    84% match

    Forearms · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the forearms.

    • Dumbbell
    How to perform it
    1. Start out by placing two dumbbells on one side of a flat bench.
    2. Kneel down on both of your knees so that your body is facing the flat bench.
    3. Use your arms to grab both of the dumbbells with a supinated grip (palms up) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
    4. Start out by curling your wrist upwards and exhaling.
    5. Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
    6. Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
    7. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Smith Seated Wrist Curl
    • Primary muscle: forearms, the same as the Smith Seated Wrist Curl
    • Equipment: free weights, not a machine
    • Body position: seated, the same as the Smith Seated Wrist Curl
  7. Band Wrist CurlPlay demonstration

    7. Band Wrist Curl

    81% match

    Forearms · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the forearms.

    • Band
    How to perform it
    1. Sit on a bench or chair with your feet flat on the ground.
    2. Hold the band with both hands, palms facing up, and rest your forearms on your thighs.
    3. Slowly curl your wrists upward, squeezing your forearms.
    4. Pause for a moment at the top, then slowly lower your wrists back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Smith Seated Wrist Curl
    • Primary muscle: forearms, the same as the Smith Seated Wrist Curl
    • Equipment: a band, not a machine
    • Body position: seated, the same as the Smith Seated Wrist Curl

Why You Might Need a Smith Seated Wrist Curl Alternative

You may substitute the Smith Seated Wrist Curl because you lack a Smith machine, have wrist pain, want greater range of motion, or prefer unilateral work. Free-weight wrist curls and reverse curls increase neutral-stabilizer activation by forcing shoulder and elbow micro-stabilizers to control the load. If you experience ulnar or radial deviation during Smith-machine moves, switch to a dumbbell so you can align the wrist through its natural plane of motion and reduce shear. For rehab, choose lighter loads with slow eccentrics to bias tendon loading of the flexor carpi radialis/ulnaris and avoid aggressive compression of the carpal tunnel.

How to Choose the Right Smith Seated Wrist Curl Substitute

Match the substitute to your equipment, pain profile, and training goal. If you want pure wrist flexor isolation, choose seated dumbbell wrist curls and cue a strict wrist-only hinge while bracing the forearm; that maximizes flexor carpi activation. For grip and functional carry strength, pick heavy farmer carries to recruit forearm flexors, extensors and the brachioradialis through sustained isometric contraction. If you need to address imbalances, use single-arm dumbbell or pronated reverse curls for unilateral loading and eccentric control. Prioritize exercises that let you control wrist alignment, allow progressive overload, and preserve full wrist flexion/extension range of motion.

Smith Seated Wrist Curl FAQ

What muscles does Smith Seated Wrist Curl work?

The Smith Seated Wrist Curl primarily targets the wrist flexors, flexor carpi radialis, flexor carpi ulnaris, and palmaris longus, plus some contribution from the finger flexors. Biomechanically it produces wrist flexion torque while the forearm is supported, isolating the flexors with minimal elbow movement.

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