Wrist Curl (Smith Machine)

An isolation exercise targeting the wrist flexors performed with the bar supported on the smith machine, allowing for controlled wrist flexion movements.

Instructions

1. Set the bar to a height that allows you to sit comfortably underneath it, approximately waist height. Load the bar with light to moderate weight.
2. Sit on a bench positioned under the bar with your forearms resting on your thighs, palms facing upward.
3. Grasp the bar with a shoulder-width grip, allowing your hands to rest just beyond your knees with your forearms stationary on your thighs.
4. Allow the bar to rest on your fingers, with your wrists in a neutral or slightly extended position. This is your starting position.
5. Curl the bar upward by flexing your wrists, bringing your hands up as high as possible without moving your forearms.
6. Pause briefly at the top of the movement, squeezing your wrist flexors.
7. Lower the bar back down by extending your wrists, returning to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• Isolate the movement to your wrists; keep your forearms stationary throughout by resting them on your thighs.
• Use lighter weight than you would for other exercises to ensure proper form and control.
• A full range of motion is important; allow your wrists to extend fully at the bottom of each repetition.
• You can adjust your grip width based on comfort, but a shoulder-width grip is standard.
• Perform this exercise with controlled, deliberate movements to maximize wrist flexor engagement.
• The wrist flexors are relatively small muscles; high reps and lighter weight are typically more effective than heavy weight.