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Exercise 0771 · REF hfmQ0Tz

Smith Standing Back Wrist Curl exercise animation

Smith Standing Back Wrist Curl

Category
Lower Arms
Equipment
Smith Machine
Target
Forearms

A reverse wrist curl against the Smith bar targets the extensors on the back of the forearm, the muscles that balance out all the flexor work from gripping and curling. Most lifters neglect this side of the forearm entirely, which can contribute to elbow issues over time from the imbalance. Light weight and controlled reps are all this small muscle group needs.

How to Do the Smith Standing Back Wrist Curl

  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

The Smith Standing Back Wrist Curl primarily targets the Forearms, with Biceps as the primary synergist muscle group, along with the Triceps.

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 Standing Back Wrist Curl work?
The Smith Standing Back Wrist Curl primarily targets the forearms, with the biceps and triceps assisting.
What equipment do I need for the Smith Standing Back Wrist Curl?
The Smith Standing Back Wrist Curl is done with a smith machine.
What's a good alternative to the Smith Standing Back 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.