Behind the Back Smith Machine Wrist Curls

Behind the Back Smith Machine Wrist Curls is an isolation exercise that primarily targets the forearm muscles, specifically the wrist flexors. It’s a beginner-friendly exercise that helps develop grip strength and improve forearm size. Using the Smith machine provides stability and allows you to focus entirely on the wrist movement without needing to balance the weight.

In this variation, the bar is held behind the body, placing the wrists in a slightly extended position at the start. This allows for a deeper stretch in the forearm muscles and increases the range of motion compared to traditional wrist curls performed in front of the body. The Smith machine's guided bar path ensures the movement stays consistent, making it easier to control the weight and maintain proper form.

Incorporating this exercise into your routine is especially beneficial for athletes or individuals involved in activities requiring grip strength, such as climbing, combat sports, or weightlifting. It’s also an effective accessory movement for improving performance in pulling exercises like deadlifts and rows.

1. Set the Smith machine bar to a height just below your glutes.
2. Stand with your back facing the bar and grip it behind you with an overhand grip (palms facing back), hands shoulder-width apart.
3. Unrack the bar by straightening your body and taking a small step forward. Let your arms hang naturally with a slight bend in the elbows.
4. Start with your wrists extended so the bar rolls down toward your fingertips, feeling a stretch in your forearms.
5. Curl your wrists upward by contracting your forearm muscles, bringing the bar back into your palms.
6. Squeeze at the top of the movement, then slowly lower the bar back to the starting position.
7. Repeat for the desired number of reps, keeping the movement slow and controlled.

This exercise has a low to medium risk of injury when performed correctly, thanks to the Smith machine providing stability.

The most common risk is wrist strain from using too much weight or poor form. To avoid this, start light and gradually increase the load while focusing on proper technique.

Another potential issue is elbow or shoulder discomfort if you grip the bar too wide or use excessive weight. Keeping your hands shoulder-width apart and maintaining a neutral posture minimizes strain. Lastly, avoid locking out your elbows fully, as this can place unnecessary stress on the joints.