Forearms exercise · smith machine
Smith Standing Back Wrist Curl
The smith standing back wrist curl is a smith machine exercise that targets the forearms, with the biceps and triceps assisting.
- Target muscle
- Forearms
- Also works
- Biceps, triceps
- Equipment
- Smith machine
- Body part
- Lower arms
How to do the smith standing back wrist curl
- Stand facing the smith machine with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, hands shoulder-width apart.
- Keep your back straight and your elbows close to your body.
- Slowly curl your wrists upwards, bringing the barbell towards your body.
- 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 triceps work as secondary muscles. See all forearm exercises or every smith machine exercise.
