Forearms exercise · smith machine
Smith Seated Wrist Curl
The smith seated wrist curl is a smith machine exercise that targets the forearms, with the biceps and brachialis assisting.
- Target muscle
- Forearms
- Also works
- Biceps, brachialis
- Equipment
- Smith machine
- Body part
- Lower arms
How to do the smith seated wrist curl
- Sit on a bench in front of a Smith machine with your feet flat on the ground.
- Grasp the barbell with an underhand grip, hands shoulder-width apart.
- Rest your forearms on your thighs, allowing your wrists to hang off.
- Slowly curl your wrists upward, bringing the barbell towards your forearms.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and brachialis work as secondary muscles. See all forearm exercises or every smith machine exercise.
