Lower Arms Exercise · Smith Machine

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Smith Standing Back Wrist Curl

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.

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Category

Lower Arms

Equipment

Smith Machine

Target

Forearms

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Standing Back Wrist Curl

1. Stand facing the smith machine with your feet shoulder-width apart.
2. Take an overhand grip on the barbell, hands set shoulder-width apart.
3. Keep your back straight and your elbows close to your body.
4. Slowly curl your wrists upward, bringing the barbell toward your body.
5. Hold briefly at the top, then lower the barbell back down under control to the starting position.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Wrist flexion or extension moves the hand relative to the forearm. A palm-up curl uses flexion; a palm-down reverse curl uses extension. Keep the rest of the arm steady and match the grip and setup to the demonstration.

Common Mistakes to Avoid

• Moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.
• Using the wrong grip: Check whether the demonstration uses palm-up flexion or palm-down extension before starting.
• Forcing the range: Control the weight through a comfortable range without bouncing or letting the dumbbell roll out of your grip.

How to Breathe During This Exercise

Breathe steadily, exhaling as you raise the weight and inhaling as you lower it.

Comfort and Control

Use a light load and a comfortable range. Stop if the movement causes wrist or forearm pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Standing Back Wrist Curl mainly targets your Forearms, with your Biceps helping support the movement, along with your Triceps.

More Lower Arms Exercises

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

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms

Equipment Alternatives

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

Barbell Standing Back Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Dumbbell One Arm Reverse Wrist Curl Dumbbell · Forearms

FAQ

What muscles does the Smith Standing Back Wrist Curl work?

The Smith Standing Back Wrist Curl mainly works your forearms. It also helps strengthen your biceps and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Smith Standing Back Wrist Curl?

You do the Smith Standing Back Wrist Curl with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Standing Back Wrist Curl?

One mistake to watch for is moving the whole arm: Keep the upper arm steady and move at the wrist rather than swinging the elbow or shoulder. Use forearm support when the demonstrated setup calls for it.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Standing Back Wrist Curl?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Smith Standing Back Wrist Curl?

The Barbell Standing Back Wrist Curl trains your forearms with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.