- Target muscles: Wrist flexors
- Synergists: None
- Mechanics: Isolation
- Force: Pull
- Position the Smith machine bar so that it rests at approximately knee or thigh height.
- With your back to the bar, bend down and grasp the bar using a shoulder-width pronated (overhand) grip.
- Unlatch the bar from the rail by rotating it and stand up straight.
- Open your hands a little and allow the bar to drop from inside your palms to into your fingers.
- Exhale as you raise the bar by first clenching your fists so that the bar is raised into your palms and then flexing your wrists.
- Hold for a count of two.
- Inhale as you slowly reverse the motion and return the bar to the starting position, with the bar resting in your fingers.
- Repeat for the prescribed number of repetitions.
- When you have finished, latch the bar back onto the rail by rotating it.
Comments and tips
- Lock the Smith machine’s safety pins into place to prevent the bar from dropping to the floor.
- You can use the behind-the-back Smith machine wrist curl to build mass in your forearms. However, as with all wrist-curling exercises, do not go very heavy. Your wrists are not designed to curl very heavy weights.
- If you don’t have access to a Smith machine, use the behind-the-back barbell wrist curl.
Behind-the-back Smith machine wrist curl video
This is the only video I could find of the behind-the-back Smith machine wrist curl. The form is poor. In particular, the guy isn’t allowing the bar to drop into his fingers so that he can start each repetition with a fist clench.