Smith Standing Back Wrist Curl

Smith Standing Back Wrist Curl

The Smith Standing Back Wrist Curl is a forearm exercise that targets the muscles in your lower arms, specifically the wrist flexors. This exercise is usually performed using a Smith machine, which provides stability and control throughout the movement. By focusing on the wrist flexors, the Smith Standing Back Wrist Curl can help improve your grip strength and enhance overall forearm development. To perform the Smith Standing Back Wrist Curl, you'll need to position yourself behind the Smith machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, palms facing down, and allow your arms to fully extend in front of you. This will be your starting position. With your back straight, exhale and slowly lower the bar by flexing your wrists, allowing the weight to pull your hands downward. Remember to maintain control throughout the movement to avoid any sudden jerking motions. Once you've lowered the bar as far as you comfortably can, inhale and use your wrist flexors to curl the weight back up, returning to the starting position. Make sure to keep your forearms stationary throughout the exercise, focusing solely on the movement of your wrists. Including the Smith Standing Back Wrist Curl in your workout routine can help strengthen your forearm muscles and improve your grip strength, which can be beneficial for a variety of activities such as weightlifting, rock climbing, or even day-to-day tasks that require a strong grip. As with any exercise, it's important to start with a weight that challenges you but still allows you to maintain proper form. Gradually increase the weight as you progress to continue making gains in forearm strength.


  • Stand in front of a Smith machine with your feet shoulder-width apart.
  • Position the barbell on the edge of the Smith machine, slightly below your waist height.
  • Grasp the barbell with an overhand grip, palms facing down.
  • Step back slightly from the machine, maintaining an upright posture with a slight bend in the knees.
  • Allow your wrists to extend fully, allowing the barbell to roll down towards your fingertips.
  • Curl your wrists upward, bringing the barbell towards your body.
  • Pause at the top for a brief contraction, squeezing your forearms.
  • Slowly lower the barbell back down towards your fingertips, extending your wrists.
  • Repeat the curling and lowering motion for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise and avoid using excessive momentum.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise to optimize wrist strength and stability.
  • Start with a weight that allows you to perform the exercise with proper form, and gradually increase the weight as you become stronger.
  • Engage your core muscles to provide a stable base of support during the exercise.
  • Incorporate a full range of motion by allowing your wrists to extend fully back and flex fully forward at the top of the movement.
  • Ensure that your wrists are lined up with your forearms throughout the exercise.
  • Control the movement during both the eccentric (lowering) and concentric (lifting) phases to maximize the benefits and reduce the risk of injury.
  • Listen to your body and avoid pushing yourself too hard, especially if you experience any pain or discomfort in the wrists.
  • Consider using lifting straps or a wrist support if you have any pre-existing wrist issues or to provide extra support and minimize strain.
  • Don't rush through the exercise; perform each repetition slowly and deliberately to maintain control and effectiveness.
  • Remember to breathe rhythmically throughout the exercise, inhaling during the downward phase and exhaling during the upward phase.


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