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Smith Machine Behind Back Forearm Curl
A forearm isolation exercise performed on a Smith machine behind the back, targeting the wrist flexors to enhance grip strength and hypertrophy.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Forearms
Secondary Muscles
Biceps
Accessory Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Biceps
3/10Brachialis
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Set the bar to mid-thigh height. Stand facing away from the machine, holding the bar behind your back with a shoulder-width, palms-facing-back grip.
- Unrack the bar and let it roll down to your fingertips.
- Curl your fingers to secure the grip.
- Flex your wrists to curl the bar upward toward your forearms.
- Squeeze the flexors hard at the top.
- Lower the bar back to the starting position under control.
Coaching Tips
Form Cues
- Roll to fingertips
- Only wrists move
- Keep elbows straight
- Squeeze at top
Breathing
Exhale as you curl the wrists up, inhale as you lower the bar.
Tempo
3-1-1
Range of Motion
Full extension at the fingertips to full flexion at the wrist.
Safety
Safety Notes
- Start with light weight to avoid wrist strain
- Ensure wrists are warmed up
Spotting
Not recommended; use the Smith machine safety hooks.
Common Mistakes
- Bending elbows
- Using hip momentum
- Limited range of motion
- Shrugging shoulders
When to Avoid
- Acute wrist tendonitis
- Carpal tunnel syndrome
- Recent elbow injury
Flexibility Needed
- Adequate wrist flexion and extension range
Build Up First
- Basic grip strength
- Familiarity with Smith machine
Also known as
Behind The Back Wrist Curl, Smith Machine Wrist Curl, Rear Barbell Wrist Curl, Standing Behind Back Wrist Curl
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