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 Modified Push Up To Lower Arms.
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.
- Lats
- Bodyweight
- Beginner
- Compound
A looser match: it works the lats rather than the forearms.
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight in front of you, gripping the bar or handles with a close grip.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not forearms
- Equipment: bodyweight only, 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
2. Elevator
37% match- Upper Back
- Bodyweight
- Intermediate
- Compound
A looser match: it works the upper back rather than the forearms.
How to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: upper back, not forearms
- Equipment: bodyweight only, 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
3. Bodyweight Standing Row
36% match- Lats
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
- Keep your back straight and core engaged.
- Pull the bar or handles towards your body, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement.
- Slowly release and extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: lats, not forearms
- Equipment: bodyweight only, 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
Best match 4. Modified Push Up To Lower Arms
35% match- Forearms
- Bodyweight
- Beginner
- Compound
Use this when you have nothing to train with, because it works the forearms with bodyweight alone.
How to perform this exercise
- Start in a push-up position with your hands directly under your shoulders and your body in a straight line.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Once your elbows are at a 90-degree angle, lower your forearms to the ground, keeping your elbows directly under your shoulders.
- Pause for a moment, then push through your palms to lift your forearms back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: forearms, the same as the Smith Standing Back Wrist Curl
- Equipment: bodyweight only, not a machine
- Body position: kneeling, not standing
- Balance: harder to stay steady on than the Smith Standing Back Wrist Curl
- Lats
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Pull the towel towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: lats, not forearms
- Equipment: bodyweight only, 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
6. Jack Jump
35% match- Cardio
- Bodyweight
- Beginner
- Compound
A looser match: it works the cardiovascular rather than the forearms.
How to perform this exercise
- Stand with your feet together and your arms by your sides.
- Jump up, spreading your feet apart and raising your arms above your head.
- As you land, quickly jump back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: your heart and lungs, not forearms
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Standing Back Wrist Curl
7. Quads
35% match- Quads
- Bodyweight
- Beginner
- Compound
A looser match: it works the quads rather than the forearms.
How to perform this exercise
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back as if sitting on a chair.
- Keep your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: quads, not forearms
- Equipment: bodyweight only, not a machine
- Body position: standing, the same as the Smith Standing Back Wrist Curl
8. Star Jump
34% match- Cardio
- Bodyweight
- Beginner
- Compound
How to perform this exercise
- Stand with your feet shoulder-width apart and your arms by your sides.
- Bend your knees slightly and jump up explosively.
- As you jump, spread your legs and extend your arms out to the sides, forming a star shape with your body.
- Land softly on the balls of your feet with your knees slightly bent.
- Repeat for the desired number of repetitions.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: your heart and lungs, not forearms
- Equipment: bodyweight only, 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
9. Elbow Dips
33% match- Triceps
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
- Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: triceps, not forearms
- Equipment: bodyweight only, 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
10. Jack Burpee
33% match- Cardio
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Start in a standing position with your feet shoulder-width apart.
- Lower your body into a squat position, placing your hands on the ground in front of you.
- Kick your feet back, landing in a push-up position.
- Perform a push-up, lowering your chest to the ground and then pushing back up.
- Jump your feet forward, landing in a squat position.
- Jump up explosively, reaching your arms overhead.
- Land softly and immediately lower back into the squat position to begin the next repetition.
Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.
Why this matches
- Primary muscle: your heart and lungs, not forearms
- Equipment: bodyweight only, 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
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.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology