Behind the back wrist curl on Smith machine

Exercise overview

Primary muscle group: Arms

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 0

Average per rep (lbs)*: 0

Description: Position the Smith machine bar at knee or thigh height. Stand with your back to the bar and bend down to grasp it with a shoulder-width overhand grip. Rotate the bar to release it from the rail and stand up straight. Slightly open your hands and let the bar drop from your palms into your fingers. Exhale as you raise the bar by clenching your fists and flexing your wrists. Hold for a count of two. Inhale as you slowly lower the bar back to the starting position, with the bar resting in your fingers. Repeat for the prescribed number of repetitions. Once finished, rotate the bar to latch it back onto the rail.

Exercise ID: 00009

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Behind the back wrist curl on Smith machine

Exercise tips and tricks

Proper Grip: Hold the barbell with an underhand grip (palms facing up), ensuring your hands are shoulder-width apart. This will help in targeting the forearm muscles effectively.
Body Positioning: Stand tall with feet shoulder-width apart and your back straight. Position the bar behind your glutes and maintain a slight bend in the knees for stability.
Minimize Body Movement: Focus on isolating your wrist movement and reduce the involvement of your arms or upper body. This ensures you are working the forearms and not cheating by using other muscle groups.
Smooth Movements: Raise and lower the bar slowly and in a controlled manner. Avoid jerky movements to prevent injury and maximize muscle engagement.
Full Range of Motion: Allow your wrists to extend fully at the bottom of the movement. At the top, squeeze your forearms for maximum contraction. This will help in achieving better muscle growth and strength.
Proper Weight Selection: Start with a lighter weight to master the form and gradually increase the load as you get stronger. Using a weight that is too heavy can compromise your form and increase the risk of injury.
Breathing: Inhale as you lower the weight and exhale while curling the bar upwards. Proper breathing can help maintain stability and focus during the movement.
Wrist Control: Maintain a firm grip and take care to avoid any awkward angles at the wrists. This helps in preventing strain or injury to the wrist joints.

Exercise overview

Exercise tips and tricks

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