Wrist Curl - Smith Machine Seated Behind Back

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

Beginner Forearms Strength Smith Machine Flat Bench 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.

Sit on a flat bench in a Smith Machine, facing down the bench, with your back to the bar. 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 as far as you can. Exhale during this movement. Pause briefly. Slowly return to the starting position. Inhale during this movement. 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. 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.