Smart Workout Diary

Smith Machine Behind the Back Wrist Curl

The Smith Machine Behind-the-Back Wrist Curl is an isolation exercise performed with the bar held behind the body. It primarily trains the forearm wrist flexors and can help develop forearm strength, grip support, and wrist control for lifting and daily activities.

Demonstration

Smith Machine Behind the Back Wrist Curl — demonstration 1
Smith Machine Behind the Back Wrist Curl — demonstration 2

Instructions

  1. Set the Smith bar at a height that lets you grasp it comfortably behind your body while standing upright, then load it lightly.
  2. Stand facing away from the bar with your feet about hip-width apart. Reach behind you and hold the bar with an underhand grip, hands about shoulder-width apart.
  3. Unlock the bar and stand tall with your arms straight but not forcefully locked. Keep your shoulders relaxed and your torso still.
  4. Allow the bar to roll down toward your fingers by extending your wrists in a controlled range.
  5. Flex your wrists to curl the bar back into your palms, squeezing your forearms briefly at the top. Keep the elbows and shoulders from assisting the movement.
  6. Lower slowly and repeat. Re-rack the bar securely before releasing your grip.
Muscle Group
Forearm Flexors
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Start light: the wrists have a relatively small range of motion, so controlled resistance is more useful than heavy loading.
  2. Keep the movement at the wrists; avoid swinging the torso, bending the elbows, or shrugging the shoulders.
  3. Use a smooth, comfortable range and do not force a deep wrist stretch if it causes sharp discomfort.
  4. Lower slowly and keep the bar secure in your fingers and palms throughout every repetition.
Exercise library