Smith Seated Wrist Curl

Muscles worked

Setup

1. Position a flat bench parallel to the Smith machine bar and set the bar height so it sits just above your knees when seated.
2. Sit on the bench facing the bar with your feet flat on the floor and shoulder-width apart.
3. Grasp the bar with an underhand (supinated) grip, keeping your hands roughly shoulder-width apart.
4. Rest your forearms firmly on your thighs so your wrists hang just off the edge of your knees.

How to do it

1. Inhale and slowly lower the bar by extending your wrists, allowing the bar to roll down toward your fingertips for a deep stretch.
2. Exhale and curl the bar upward by flexing your wrists as high as possible toward your forearms.
3. Squeeze your forearms at the top of the movement for a brief second.
4. Lower the weight back down using a controlled 2-second tempo.

Form checklist

• Keep your forearms in constant contact with your thighs to isolate the wrists.
• Ensure the movement comes only from the wrists, not the elbows or shoulders.
• Maintain a controlled speed; avoid using momentum to bounce the weight.
• Use a full range of motion, stretching the flexors at the bottom and contracting fully at the top.

Pro tips

• At the bottom of the rep, let the bar roll down into your fingers to maximize the stretch on the flexor tendons.
• Focus on the mind-muscle connection by imagining your inner forearm pulling the weight up.
• Keep your thumb wrapped around the bar or use a suicide grip depending on what allows for a better contraction.

Make it harder

• Add a 3-second pause at the peak contraction to maximize muscle fiber recruitment.
• Perform partials at the end of a set, moving only through the bottom half of the range of motion until failure.

Frequently asked

What muscles does the smith seated wrist curl work?

The smith seated wrist curl primarily targets the forearms, and also works the biceps as secondary muscles.

What equipment do you need for the smith seated wrist curl?

The smith seated wrist curl uses smith machine.

Is the smith seated wrist curl good for beginners?

The smith seated wrist curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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