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Home ExercisesSmith Standing Back Wrist Curl

Demonstration

IntermediateIsolationMachine

Smith Standing Back Wrist Curl

Forearms · Lower Arms

3

sets

10–12

reps

1m

Rest time

~5

Calories / set

Log a set

Instructions

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.

Muscles worked

Primary

Forearms

biceps

Secondary

bicepstriceps

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Smith Standing Back Wrist Curl · FitVault