Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells, Bench
Beginner
Pull
Biceps
The neutral dumbbell wrist curl over bench exercise builds forearm strength and grip power. It targets the muscles that flex your wrists and helps you lift heavier in other exercises.
1. Kneel behind a bench holding dumbbells with neutral grip (palms facing each other) 2. Rest your forearms on the bench with wrists hanging over the edge 3. Let the dumbbells roll down to your fingertips while keeping forearms pressed to bench 4. Curl your wrists up by flexing forearm muscles and rolling dumbbells back into palms 5. Lower slowly and repeat the neutral dumbbell wrist curl over bench movement for desired reps
• Keep your forearms glued to the bench throughout the entire neutral dumbbell wrist curl over bench movement • Use a slow, controlled tempo - don't rush the wrist curling motion • Let the weight roll to your fingertips at the bottom for a full stretch • Keep wrists straight - don't let them bend sideways during the exercise
• Using too much weight and sacrificing form in the neutral dumbbell wrist curl over bench • Lifting forearms off the bench which reduces the exercise effectiveness • Moving too fast and not controlling the weight through the full range of motion
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your forearms 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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