Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells, Bench
Beginner
Pull
Biceps
The one arm dumbbell wrist curl over bench builds forearm strength and grip power. It targets the wrist flexors while giving you better control than two-handed versions.
1. Kneel beside a bench and place your forearm flat on the surface, wrist hanging over the edge 2. Hold a dumbbell in your hand with an underhand grip, letting your wrist drop down 3. Slowly curl your wrist up by flexing your forearm muscles, lifting the weight as high as possible 4. Hold the top position for a second, then slowly lower the dumbbell back to starting position 5. Complete all reps on one arm before switching to perform the one arm dumbbell wrist curl over bench on the other side
• Keep your forearm pressed flat against the bench throughout the entire one arm dumbbell wrist curl over bench movement • Move only at the wrist joint - your forearm should stay completely still • Use a full range of motion by letting your wrist drop fully before curling up • Control the weight on both the up and down portions of each rep
• Moving your forearm off the bench or lifting your elbow during the one arm dumbbell wrist curl over bench • Using too much weight and sacrificing proper wrist flexion range of motion • Rushing through reps instead of controlling the movement during your one arm dumbbell wrist curl over bench
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 🏆
.png)
