Standing Smith Machine Wrist Curl (Behind Back)

Key Takeaways

Sometimes, all you need for an intense workout is the right exercise, such as the Standing Smith Machine Wrist Curl (Behind Back). A powerful addition to your forearm routine, this exercise targets your wrists and forearms, greatly enhancing your grip strength. This may seem like a simple move, but it can make you reap incredible benefits. Let’s dive into how you can correctly perform this exercise, along with some tips to enhance its effectiveness.

Performing the Standing Smith Machine Wrist Curl (Behind Back)

Ready to strengthen those wrists and forearms? Great! Let’s get started with the Standing Smith Machine Wrist Curl (Behind Back).

  1. Position yourself in front of a Smith machine, back facing the bar.
  2. Holding the bar behind your back with an overhand grip, make sure your hands are shoulder-width apart.
  3. Relax your wrists, allowing the bar to naturally roll down your fingers.
  4. While keeping your forearm stationary, flex your wrist to raise the bar as high as possible.
  5. Hold this position for a moment, making sure you feel the contraction in your forearms.
  6. Slowly lower the bar by extending your wrists.
  7. Repeat for the desired amount of reps.

Tips for Better Execution

Now that you have the basic steps down, here are some tips to ensure you get the most out of the Standing Smith Machine Wrist Curl (Behind Back).

  1. Do not rush through the reps, instead focus on the muscle contraction and release.
  2. Begin with a lighter weight and gradually increase as your strength improves.
  3. Always keep your forearms stationary, the movement should only come from your wrists.
  4. Ensure you have a good grip on the bar. Grip builds strength, allowing you to hold the bar securely during the exercise.


What muscle does the Standing Smith Machine Wrist Curl (Behind Back) target?

This exercise mainly targets your forearm muscles and is an effective way to strengthen your wrists.

Is the Standing Smith Machine Wrist Curl (Behind Back) only for advanced gym-goers?

No, beginners can also perform this exercise, starting with lighter weights and gradually progressing.

Can this exercise replace regular forearm curls?

Incorporating different exercise variations like this one, along with regular forearm curls, can provide a comprehensive forearm workout.

How many reps are recommended for this exercise?

It’s usually beneficial to start with at least 10-12 repetitions for 3-4 sets.

Do I need a personal trainer for this exercise?

Although not necessary, a personal trainer can provide proper technique and safety instructions.

Is this exercise safe for those with wrist injuries?

It’s always recommended to consult a doctor or physical therapist before attempting any exercise post-injury.

What is the difference between a regular wrist curl and the Standing Smith Machine Wrist Curl (Behind Back)?

The Standing Smith Machine Wrist Curl (Behind Back) provides a different grip and angle for the wrist, making it more challenging and effective.

Can I try this exercise at home?

This particular exercise requires a smith machine, which is usually found in commercial gyms but can be also a part of a home gym setup.

Why should I include the Standing Smith Machine Wrist Curl (Behind Back) into my workout routine?

Including various exercises like the Standing Smith Machine Wrist Curl (Behind Back) ensures you target different muscle groups, resulting in balanced, full-body strength.

What is the main benefit of this exercise?

The primary benefit is improved forearm strength, leading to a stronger grip which can help in a variety of workouts.

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