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Smith Machine Wrist Curl
A seated isolation exercise using a Smith machine bar with underhand grip to target forearm flexors, building grip strength and wrist stability; suitable for beginners due to guided movement.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on a flat bench inside the Smith machine with forearms resting on thighs and wrists hanging over the edge. Grip the bar underhand at shoulder width and unrack it.
- Allow wrists to fully extend downward with bar resting on palms.
- Curl wrists upward to flex fully, squeezing forearms.
- Hold contraction briefly at top.
- Lower bar slowly to full extension.
- Keep forearms stationary throughout.
- Rerack bar after reps.
Coaching Tips
Form Cues
- Isolate wrists only
- Squeeze at top
- Control the descent
- Forearms flat
- Neutral wrists
Breathing
Inhale as you lower the bar; exhale as you curl upward while bracing core.
Tempo
2-1-2
Range of Motion
From full wrist extension with bar on fingertips to maximum flexion with wrists bent toward forearms.
Safety
Safety Notes
- Start with light weight
- Avoid pain in wrists or elbows
- Use full but comfortable ROM
- Keep alignment straight
Spotting
Spotting not required; use machine safeties for heavy loads.
Common Mistakes
- Using momentum
- Swinging elbows
- Incomplete extension
- Gripping too tight
- Hyperextending wrists
When to Avoid
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Wrist flexion and extension mobility
Build Up First
- Basic grip strength
Also known as
Seated Smith Wrist Curl, Smith Forearm Curl
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