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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Smith Standing Back Wrist Curl
- Primary muscle
- Forearms
- Equipment
- Smith-machine
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Biceps, Triceps
How to perform Smith Standing Back Wrist Curl
- Stand facing the smith machine with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, hands shoulder-width apart.
- Keep your back straight and your elbows close to your body.
- Slowly curl your wrists upwards, bringing the barbell towards your body.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. Smith Seated Wrist Curl
92% match- Forearms
- Smith-machine
- Beginner
- Isolation
The same equipment, done seated instead.
How to perform this exercise
- Sit on a bench in front of a Smith machine with your feet flat on the ground.
- Grasp the barbell with an underhand grip, hands shoulder-width apart.
- Rest your forearms on your thighs, allowing your wrists to hang off.
- Slowly curl your wrists upward, bringing the barbell towards your forearms.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 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 Curl
84% match- Forearms
- Cable
- Beginner
- Isolation
A good swap when you have a cable machine to work with, and it still works the forearms.
How to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable handle with an overhand grip, palms facing down.
- Keep your arms straight and your elbows close to your sides.
- Slowly curl your wrists upward, bringing the cable handle towards your body.
- Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
- 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 Curl
80% match- Forearms
- Barbell
- Beginner
- Isolation
A good swap when you have a barbell to work with, and it still works the forearms.
How to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an overhand grip.
- Rest the barbell on the back of your hands with your palms facing down and your fingers pointing towards your body.
- Keeping your upper arms stationary, exhale and curl your wrists upwards as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- 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
4. Finger Curls
79% match- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- Rest your forearms on your thighs, allowing your wrists to hang off the edge.
- Slowly curl your fingers towards your palms, squeezing the barbell tightly.
- Hold the contraction for a moment, then slowly release your fingers back to the starting position.
- 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
- Balance: harder to stay steady on than the Smith Standing Back Wrist Curl
- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and hold a barbell with an underhand grip, palms facing up.
- Rest your forearms on the bench, allowing your wrists to hang off the edge.
- Keeping your forearms stationary, exhale and curl your wrists upwards as far as possible.
- Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back to the starting position.
- 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: seated, not standing
6. Barbell Wrist Curl
76% match- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, holding a barbell with an underhand grip.
- Allow the barbell to roll down to your fingertips, keeping your wrists straight.
- Slowly curl the barbell up towards your forearms by flexing your wrists.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 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: seated, not standing
- Forearms
- Dumbbell
- Beginner
- Isolation
A good swap when you have dumbbells to work with, and it still works the forearms.
How to perform this exercise
- Start out by placing two dumbbells on one side of a flat bench.
- Kneel down on both of your knees so that your body is facing the flat bench.
- 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.
- Start out by curling your wrist upwards and exhaling.
- Slowly lower your wrists back down to the starting position while inhaling. Make sure to inhale during this part of the exercise.
- Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
- 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
8. Dumbbell Finger Curls
75% match- Forearms
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench or chair with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with an underhand grip, resting your forearm on your thigh, palm facing up.
- Allow the dumbbell to roll down to your fingertips, then curl it back up by flexing your fingers.
- Repeat for the desired number of repetitions, then switch to the other hand.
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
- Balance: harder to stay steady on than the Smith Standing Back Wrist Curl
- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
- You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
- While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
- Hold the contraction for a second and lower the barbell back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- When finished, lower the barbell down to the squat rack or the floor by bending the knees. Tip: It is easiest to either pick it up from a squat rack or have a partner hand it to you.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- 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
- Forearms
- Barbell
- Beginner
- Isolation
How to perform this exercise
- Sit on a bench with your feet flat on the ground and your forearms resting on your thighs, palms facing down.
- Hold a barbell with an overhand grip, hands shoulder-width apart.
- Lower the barbell towards the ground by flexing your wrists, keeping your forearms stationary.
- Pause for a moment at the bottom, then slowly raise the barbell back up by extending your wrists.
- 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: 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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