PlanWorkouts

Exercise 1426 · REF B6dAO1t

Smith Seated Wrist Curl exercise animation

Smith Seated Wrist Curl

Category
Lower Arms
Equipment
Smith Machine
Target
Forearms

Wrist curls done against the Smith bar isolate the forearm flexors in a small, controlled range that most other lifts barely touch. It's a targeted accessory for grip strength, usually added at the end of a session once bigger lifts are done. Keep the motion slow and let the wrist do all the work — swinging the forearm defeats the point.

How to Do the Smith Seated Wrist Curl

  1. Sit on a bench in front of a Smith machine with your feet flat on the ground.
  2. Grasp the barbell with an underhand grip, hands shoulder-width apart.
  3. Rest your forearms on your thighs, allowing your wrists to hang off.
  4. Slowly curl your wrists upward, bringing the barbell towards your forearms.
  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

The Smith Seated Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Brachialis.

More Lower Arms Exercises

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have smith machine? These target the same forearms with different equipment.

Modified Push Up To Lower Arms Modified Push Up To Lower Arms Body Weight · Forearms Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms

FAQ

What muscles does the Smith Seated Wrist Curl work?
The Smith Seated Wrist Curl primarily targets the forearms, with the biceps and brachialis assisting.
What equipment do I need for the Smith Seated Wrist Curl?
The Smith Seated Wrist Curl is done with a smith machine.
What's a good alternative to the Smith Seated Wrist Curl?
If you don't have access to a smith machine, the Modified Push Up To Lower Arms targets the same forearms using body weight instead.