Exercise guide · Beginner · Compound

Smith Standing Back Wrist Curl: How to Do It & Muscles Worked

The smith standing back wrist curl is an isolation exercise targeting the forearms, performed using a smith machine. It involves curling the wrists upwards while holding the barbell with an overhand grip, focusing on forearm strength.

Primary muscles
Forearms
Secondary muscles
Triceps , Biceps
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the smith standing back wrist curl
Front view: muscles worked by the smith standing back wrist curl. Primary: forearms. Secondary: triceps and biceps.
Back view: muscles worked by the smith standing back wrist curl. Primary: forearms. Secondary: triceps and biceps.
Primary Secondary

How to do the smith standing back wrist curl

  1. Step 1: Stand facing the smith machine with your feet shoulder-width apart.
  2. Step 2: Grasp the barbell with an overhand grip, hands shoulder-width apart.
  3. Step 3: Keep your back straight and your elbows close to your body.
  4. Step 4: Slowly curl your wrists upwards, bringing the barbell towards your body.
  5. Step 5: Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith standing back wrist curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Standing Back Wrist Curl alternatives

More exercises that train the forearms as their main target:

More forearms exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.