10 Best Smith Standing Back Wrist Curl Alternatives for Home Gyms

The Smith Standing Back Wrist Curl is done standing with a Smith machine. Ranked closest by our scoring: the Smith Seated Wrist Curl, the Cable Standing Back Wrist Curl and the Barbell Standing Back Wrist Curl.

Smith Standing Back Wrist CurlWatch the Smith Standing Back 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 Standing Back Wrist Curl

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

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

  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.

The 10 Best Smith Standing Back Wrist Curl Alternatives

10 substitutes, ranked by how closely each one matches the Smith Standing Back 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 Seated Wrist CurlPlay demonstration

    1. Smith Seated Wrist Curl

    92% match

    Forearms · Beginner · Isolation

    The same equipment, done seated instead.

    • Smith-machine
    How to perform it
    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.

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

    Why this matches
    • Movement: curl, the same as the Smith Standing Back Wrist Curl
    • Primary muscle: forearms, the same as the Smith Standing Back Wrist Curl
    • Equipment: a machine, the same as the Smith Standing Back Wrist Curl
    • Body position: seated, not standing
  2. Cable Standing Back Wrist CurlPlay demonstration

    2. Cable Standing Back Wrist Curl

    84% match

    Forearms · Beginner · Isolation

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

    • Cable
    How to perform it
    1. Stand facing a cable machine with your feet shoulder-width apart.
    2. Hold the cable handle with an overhand grip, palms facing down.
    3. Keep your arms straight and your elbows close to your sides.
    4. Slowly curl your wrists upward, bringing the cable handle towards your body.
    5. Pause for a moment at the top, then slowly lower the cable handle back 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 Standing Back Wrist Curl
    • Primary muscle: forearms, the same as the Smith Standing Back Wrist Curl
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Smith Standing Back Wrist Curl
  3. Barbell Standing Back Wrist CurlPlay demonstration

    3. Barbell Standing Back Wrist Curl

    80% 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. Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
    2. Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
    3. Keeping your upper arms 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 Standing Back Wrist Curl
    • Primary muscle: forearms, the same as the Smith Standing Back Wrist Curl
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Standing Back Wrist Curl
  7. Palms-up Dumbbell Wrist Curl Over A Bench

    7. Palms-up Dumbbell Wrist Curl Over A Bench

    76% 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 Standing Back Wrist Curl
    • Primary muscle: forearms, the same as the Smith Standing Back Wrist Curl
    • Equipment: free weights, not a machine
    • Body position: seated, not standing

Why You Might Need a Smith Standing Back Wrist Curl Alternative

You might substitute this Smith-machine isolation for several reasons: no access to a Smith machine, wrist pain under compressive load, or a need to train grip and eccentric control differently. Alternatives let you change leverages and loading patterns to reduce radiocarpal shear and tune extensor activation (extensor carpi radialis longus/brevis and extensor carpi ulnaris). For wrist-sensitive athletes choose seated or supported variations; cue: rest your forearm on a bench to isolate wrist motion and avoid shoulder compensation.

Smith Standing Back Wrist Curl FAQ

What muscles does Smith Standing Back Wrist Curl work?

It primarily targets the wrist extensors, extensor carpi radialis longus and brevis, and extensor carpi ulnaris, plus secondary activation of the brachioradialis and forearm supinators. The movement isolates wrist dorsiflexion, so keep the forearm stabilized to maximize extensor recruitment.

What is the best bodyweight alternative to Smith Standing Back Wrist Curl?

A practical bodyweight option is wrist extension on an elevated surface: kneel, place the backs of your hands on a bench edge with fingers pointing toward you, shift weight into the hands and lift slightly by extending the wrists. Cue: keep shoulders stable and control both concentric and eccentric phases to load the extensors safely.

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