Behind the Back Smith Machine Wrist Curl
Also known as: smith machine behind the back wrist curl, standing smith machine wrist curl (behind back), behind the back wrist curl, smith machine behind back forearm curl, Behind Back Smith Machine Wrist Curl
In SetGrip: Smith Machine Wrist Curl (Behind Back)
- Primary muscleForearms
- EquipmentSmith Machine
- DifficultyBeginner
- TypeIsolation · Pull
The Smith machine's rails hold the bar at a fixed height behind you, so you can set the hooks, back into position, and start every set without picking weight up off the floor. The bar cannot swing forward or drift as your grip tires. That easy setup makes heavy behind-the-back work far less awkward than with a free barbell.
How to do the Behind the Back Smith Machine Wrist Curl
- Stand facing the smith machine with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, hands shoulder-width apart.
- Keep your back straight and your elbows close to your body.
- Slowly curl your wrists upwards, bringing the barbell towards your body.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Use higher reps, 15 to 25, and lower the weight through a full three-second descent.
Muscles worked
Common mistakes
- Using the whole arm — the forearms should rest on a bench or your thighs with only the hands moving; if the elbows lift, you are cheating.
- Gripping hard on the descent — let the bar roll down to the fingertips at the bottom of a wrist curl for the full range before curling back up.
- Reverse curls too heavy — the wrist extensors are small, so use about half of what you use for regular wrist curls.
- Fast, short reps — go slowly through the full range and feel the stretch at the bottom, since jerky reps with a heavy weight are how wrists get irritated.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Wrist curls go last in a session after all the pulling and gripping work is done. Superset regular and reverse wrist curls back to back with the same bar.
Variations and alternatives
Similar exercises
Without smith machine
Easier and harder
Frequently asked questions
What muscles does the Behind the Back Smith Machine Wrist Curl work?
The Behind the Back Smith Machine Wrist Curl primarily works the forearms. It also involves the biceps and triceps, which assist the movement and stabilise the joints.
Is the Behind the Back Smith Machine Wrist Curl good for beginners?
Yes. The Behind the Back Smith Machine Wrist Curl is rated beginner: it uses a smith machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Behind the Back Smith Machine Wrist Curl?
If you cannot do the Behind the Back Smith Machine Wrist Curl, try the Resistance Band Wrist Curl, the Smith Machine Wrist Curl or the Behind the Back Barbell Wrist Curl. Each of them trains the forearms through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind the Back Smith Machine Wrist Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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