Wrist Curl - Smith Machine Behind

Recommendations: 2-3 Sets, 0 Reps, 80-90 Wght

Beginner Forearms Strength Smith Machine Pull Gym

Purpose: This exercise strengthens the muscles that flex the wrist.

Benefits: This exercise isolates the wrist flexors with little involvement of the brachioradialis.

Stand upright in a Smith Machine with your knees slightly bent to reduce stress on your lower back. Hold the bar with an underhand grip (palms up). The arms should be hanging straight, your forearms against the outside of your thighs, and your hands should be medium wide on the bar. The bar should be behind your back. This is the starting position. Grip the bar tightly and curl it up with your wrists as far as you can. Exhale during this movement. Pause briefly. Do not bend your elbows. Do not shrug your shoulders. Slowly return to the starting position. Inhale during this movement. Hold the bar with either an overhand grip (the palms facing the thighs) or a mixed grip. Your hands should be about shoulder-width apart. Repeat for the recommended number of repetitions.

A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.