Smith Machine Behind-the-Back Wrist Curl

Body region

• Arms

Equipment

• Smith Machine

Technique

1. Set the Smith bar at about mid-thigh height and the safety stops just below it.
2. Stand with your back to the bar and grip it behind your thighs, hands shoulder-width apart, palms facing back.
3. Twist the bar off the hooks and let your arms hang straight.
4. Let the bar roll down toward your fingertips, then curl it back into your palms and flex your wrists up.
5. Lower slowly, and twist the bar back onto the hooks after the last rep.

Cues

• Keep the arms straight; only the wrists and fingers move.
• Stand tall with the shoulders back.

Common mistakes

• Bending the elbows to help the bar up.
• Letting the bar slip out of the fingers.
• Skipping the safety stops.

Alternatives

• Barbell Wrist Curl
• Dumbbell Wrist Curl Over Bench