Smith Machine Seated Wrist Curl

Body region

• Arms

Equipment

• Smith Machine
• Flat Bench

Technique

1. Set the Smith bar at about knee height and place a bench so you can sit facing it.
2. Sit with your forearms on your thighs, palms up, and unhook the bar with your hands just past the knees.
3. Let the bar roll toward your fingertips, then curl the wrists up as high as you can.
4. Lower slowly, and turn the bar back onto the hooks when the set is done.

Cues

• The fixed track stops the bar drifting, so focus only on the wrists.

Common mistakes

• Lifting the forearms off the thighs.

Variations

• EZ-Bar Wrist Curl

Alternatives

• Barbell Reverse Wrist Curl
• Dumbbell Wrist Curl Over Bench