Smart Workout Diary
Smith Machine Wrist Curl
The Smith Machine Wrist Curl is an isolation exercise in which the wrists lift and lower the guided bar while the forearms remain supported. It primarily trains the forearm flexors and grip strength, supporting stronger wrists and forearms for lifting and daily gripping tasks.
Demonstration
Instructions
- Set the bar low on the Smith machine and use only a light load. Ensure the safety stops are set appropriately and the bar is securely unracked before starting.
- Kneel or position yourself close to the bar so both forearms can rest firmly across the bar or a stable support at the same height. Keep the forearms still, with the hands extending beyond the bar and palms facing up.
- Grip the bar evenly with both hands about shoulder-width apart. Begin with the wrists extended so the bar rests toward the fingers, while maintaining a secure grip.
- Curl the wrists upward by contracting the forearms and bringing the bar toward the palms. Keep the elbows and forearms fixed; only the wrists should move.
- Lower slowly until the wrists return to a comfortable stretched position. Do not force an extreme range of motion or let the bar roll out of your hands.
- Finish safely by completing the set with control, then rotate the bar into the Smith machine’s hooks before releasing your grip.
