Smith Standing Back Wrist Curl

ForearmsSmith MachineBeginner
1. Stand upright and face the Smith machine with your feet shoulder-width apart. 2. Grasp the barbell with an overhand grip, your palms facing down. 3. Position the barbell at waist level, resting it on your thighs. 4. Start by flexing your wrists, curling the barbell towards your body. 5. Keep your arms stationary throughout the exercise and only move your wrists. 6. Continue curling until your wrists are fully flexed and the barbell is close to your body. 7. Hold the peak position for a brief moment, focusing on contracting your forearm muscles. 8. Slowly lower the barbell by extending your wrists until they are in a straight position. 9. Repeat the movement for the desired number of repetitions. 10. Maintain a controlled and smooth motion at all times for optimal results.

How to perform the Smith Standing Back Wrist Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Smith Standing Back Wrist Curl using your smith machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your forearms rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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