Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Behind-Back Wrist Curl
A Smith Machine isolation exercise performed standing behind the back, targeting the forearm flexors (wrist curl motion) for strength and hypertrophy.
About Exercise
Equipment
Smith Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Accessory Muscles
Lower Back, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Lower Back
2/10Erector Spinae
Shoulders
2/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-90 seconds • Keep rest periods short for metabolic stress.
How to Perform
Set the Smith machine bar height to just below your glutes. Stand facing forward, grip the bar behind your back with an overhand (pronated) grip, hands shoulder-width apart. Unrack the bar and let it hang naturally.
- Slowly lower the bar by allowing your wrists to fully extend, feeling a stretch in the forearms.
- Keep your arms straight and torso fixed throughout the movement.
- Forcefully curl the bar up by flexing your wrists, squeezing the forearms hard.
- Pause briefly at the top before controlled lowering for the next repetition.
Coaching Tips
Form Cues
- Maximize wrist extension
- Squeeze the forearms hard
- Keep elbows locked
- Slow and controlled tempo
Breathing
Inhale while lowering the weight (wrist extension); exhale forcefully as you curl the weight upward (wrist flexion) and brace the core.
Tempo
3-0-1
Range of Motion
Lower the bar to maximize wrist extension, and raise it to achieve maximal wrist flexion.
Safety
Safety Notes
- Use light to moderate weight to prevent strain on wrist tendons.
- Stop immediately if sharp wrist pain occurs.
Spotting
Not recommended or necessary; use light, controlled weight.
Common Mistakes
- Using momentum or excessive weight
- Bending the elbows or knees
- Not achieving full wrist range
When to Avoid
- Acute wrist or elbow joint pain
- Severe carpal tunnel syndrome
Flexibility Needed
- Adequate wrist flexion and extension range of motion
Build Up First
- Basic grip strength
Also known as
Standing Behind Back Wrist Curl, Smith Machine Forearm Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Behind Back Shrug
Smith Machine
Traps
Barbell Behind Back Forearm Curl
Barbell
Forearms
Smith Machine Drag Curl
Smith Machine
Biceps
Smith Machine Upright Row
Smith Machine, Plates
Shoulders
Smith Machine Shrug
Smith Machine
Traps
Smith Machine Squat
Smith Machine
Glutes
Smith Machine Deadlift
Smith Machine, Plates
Glutes
Smith Machine Sumo Squat
Smith Machine
Glutes
Smith Machine Calf Raise
Smith Machine
Calves
Smith Machine Bench Press
Smith Machine, Flat Bench
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
