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Smith Seated Wrist Curl

Smith Seated Wrist Curl

The Smith Seated Wrist Curl is a fantastic exercise that targets the muscles in your forearms, specifically the flexor muscles. This exercise is commonly performed with a seated position and utilizing a Smith machine, which helps to stabilize the movement and isolate the muscles being worked. During the Smith Seated Wrist Curl, the primary movement involves flexing your wrists to curl the bar towards your forearms while maintaining a firm grip. As you curl the weight upwards, the flexor muscles in your forearms are contracted and engaged, creating tension and stimulation. Incorporating the Smith Seated Wrist Curl into your workout routine can offer various benefits. Strengthening the flexor muscles in your forearms can improve grip strength, which is beneficial for activities that require a strong grip, such as weightlifting, racket sports, and rock climbing. Additionally, this exercise can enhance overall forearm aesthetics, giving them a more defined and toned appearance. It's worth noting that before attempting the Smith Seated Wrist Curl or any exercise, it's important to ensure you have correct form and technique. Using proper form not only maximizes the effectiveness of the exercise but also reduces the risk of injury. It's essential to start with a weight that you can comfortably manage and gradually increase the load as you progress. Incorporate the Smith Seated Wrist Curl into your workout routine for stronger, more defined forearms that will not only support you in various physical activities but also give you confidence in your overall strength and appearance.


  • Sit on a bench facing a Smith machine with your feet flat on the floor and your knees bent at a 90-degree angle.
  • Reach forward and grip the bar with an underhand grip, with your palms facing up.
  • Rest your forearms on your thighs, allowing your wrists to extend beyond your knees, with your hands in a neutral position.
  • Exhale and slowly curl your hands upward, bringing the bar as close to your forearms as possible.
  • Hold the contracted position for a brief pause, squeezing your forearms.
  • Inhale and slowly lower the bar back to the starting position, allowing your wrists to fully extend.
  • Repeat for the recommended number of repetitions.
  • Remember to maintain proper form throughout the exercise, keeping your back straight and core engaged.
  • Adjust the weight on the Smith machine according to your strength and fitness level.

Tips & Tricks

  • Make sure to warm up your wrists and forearms before starting the exercise.
  • Use an appropriate weight that allows you to maintain proper form and control throughout the movement.
  • Focus on squeezing and contracting your forearm muscles as you curl the weight up.
  • Control the weight on the way down and avoid letting it drop too quickly.
  • Breathe naturally throughout the exercise and avoid holding your breath.
  • Keep your back straight and maintain a stable seated position on the Smith machine.
  • Avoid using momentum or swinging your body to lift the weight.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
  • Consider alternating between different grip positions to target different regions of your forearm muscles.
  • Incorporate wrist curls into a well-rounded forearm and grip strength training routine for best results.


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