Smith Machine Wrist Curl
The Smith machine wrist curl uses the fixed bar path to allow heavier wrist curls without worrying about balance. Kneel in front of the machine, rest forearms on a bench, and curl the bar with wrist flexion.
How to Perform
Kneel in front of a Smith machine with your forearms resting on a flat bench, wrists hanging over the edge.
Grab the bar with an underhand grip, let your wrists extend downward.
Curl the bar up using only wrist flexion, squeezing at the top.
Lower slowly, letting the bar stretch the wrist extensors at the bottom.
Common Mistakes to Avoid
Lifting the forearms off the bench, which engages the biceps instead of isolating the forearms.
Using too much weight and compensating with arm movement instead of pure wrist flexion.
Bouncing the bar at the bottom instead of controlling the full range of motion.
Muscle Activation
Variations
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