How to do the Smith Standing Back Wrist Curl
Smith Standing Back 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 Triceps.
Smith Standing Back Wrist Curl demonstration · © GymiaFit
Smith Standing Back Wrist Curl at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Triceps
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Smith Standing Back Wrist Curl step by step
- 1Stand facing the smith machine with your feet shoulder-width apart.
- 2Grasp the barbell with an overhand grip, hands shoulder-width apart.
- 3Keep your back straight and your elbows close to your body.
- 4Slowly curl your wrists upwards, bringing the barbell towards your body.
- 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 Standing Back Wrist Curl — questions
What muscles does the Smith Standing Back Wrist Curl work?
The Smith Standing Back Wrist Curl primarily targets the Forearms. It also recruits the Biceps, Triceps as secondary movers.
What equipment do I need for the Smith Standing Back 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 Standing Back 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 Standing Back Wrist Curl?
Smith Seated 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 Standing Back 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.