Smith Standing Back Wrist Curl
Complete guide to Smith Standing Back Wrist Curl. Learn proper form, technique, and execution. Targets Forearms — Wrist Flexors. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Smith Standing Back Wrist Curl
Set the bar on a Smith machine to just below hip height and grab it with an overhand grip behind your back.
Stand tall with your feet shoulder-width apart and arms straight.
Engage your abs and take a breath.
Curl your wrists upward by flexing them, squeezing your forearms at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |