How to do the Smith Seated Wrist Curl
Smith Seated Wrist Curl is an intermediate single-joint isolation pulling exercise targeting the Forearms in the Lower Arms region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Biceps and Brachialis.
Smith Seated Wrist Curl demonstration · © GymiaFit
Smith Seated Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Brachialis
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Smith Seated Wrist Curl step by step
- 1Sit on a bench in front of a Smith machine with your feet flat on the ground.
- 2Grasp the barbell with an underhand grip, hands shoulder-width apart.
- 3Rest your forearms on your thighs, allowing your wrists to hang off.
- 4Slowly curl your wrists upward, bringing the barbell towards your forearms.
- 5Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Seated Wrist Curl — questions
What muscles does the Smith Seated Wrist Curl work?
The Smith Seated Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Brachialis as secondary movers.
What equipment do I need for the Smith Seated Wrist Curl?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Seated Wrist Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Seated Wrist Curl?
Smith Standing Back Wrist Curl, Barbell Palms Down Wrist Curl Over A Bench, Barbell Palms Up Wrist Curl Over A Bench train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Seated Wrist Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.