Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Behind Back Wrist Curl
Smith machine behind-back wrist curls isolate the forearm flexors for strength and hypertrophy, providing constant tension through a fixed bar path; ideal for building grip and forearm endurance with controlled reps.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Accessory Muscles
Abs
Popularity Score
4
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
Biceps
3/10Brachialis
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust the Smith machine bar to knee height. Stand facing away, grip the bar behind your back with an overhand grip shoulder-width apart, and unrack it.
- Allow the bar to roll to your fingertips for full wrist extension.
- Flex your wrists to curl the bar upward into your palms.
- Squeeze your forearms at the top.
- Slowly extend your wrists to lower the bar.
- Repeat for reps, then rack the bar.
Coaching Tips
Form Cues
- Elbows locked
- Only wrists move
- Squeeze at top
- Control the descent
- Fists clench tight
Breathing
Inhale as you lower the bar, exhale as you curl upward; brace your core throughout.
Tempo
3-1-2
Range of Motion
From full wrist extension with bar on fingertips to full flexion with bar in palms, avoiding hyperextension.
Safety
Safety Notes
- Start with light weight to avoid wrist strain
- Stop if sharp pain occurs
- Warm up wrists first
- Avoid if you have carpal tunnel
Spotting
Spotting not required; use Smith machine safeties for stability.
Common Mistakes
- Using momentum from body
- Allowing elbows to bend
- Incomplete range of motion
- Gripping too tightly early
When to Avoid
- Acute wrist tendonitis
- Carpal tunnel syndrome
- Recent elbow injury
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Familiarity with Smith machine
Also known as
Behind Back Smith Wrist Curl, Standing Smith Forearm Curl, Pronated Grip Wrist Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Wrist Curl
Smith Machine, Flat Bench
Forearms
Smith Machine Behind Back Shrug
Smith Machine, Plates
Traps
Dumbbell Behind Back Wrist Curl
Dumbbells
Forearms
Smith Machine Behind Neck Press
Smith Machine
Shoulders
Machine Wrist Curl
Others
Forearms
Barbell Behind Back Forearm Curl
Barbell
Forearms
Smith Machine Drag Curl
Smith Machine
Biceps
Smith Machine Bicep Curl
Smith Machine
Biceps
Smith Machine Side Bend
Smith Machine, Plates
Obliques
Smith Machine Curtsy Lunge
Smith Machine
Glutes
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
