Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells, Bench
Beginner
Pull
Biceps
The one arm neutral dumbbell wrist curl over bench builds forearm strength and grip power. It targets your wrist flexors for stronger hands and better lifting performance.
1. Hold a dumbbell with a neutral grip and place your forearm flat on the bench with your wrist hanging off the edge. 2. Let the dumbbell roll down to your fingertips to stretch your forearm muscles fully. 3. Curl your wrist up by flexing your forearm muscles, bringing the dumbbell toward your forearm. 4. Hold the top position for one second, squeezing your forearm tight. 5. Slowly lower the one arm neutral dumbbell wrist curl over bench back to the starting position with control.
• Keep your forearm pressed flat against the bench throughout the entire one arm neutral dumbbell wrist curl over bench movement. • Move only at the wrist joint - your arm should stay completely still. • Use slow, controlled movements rather than bouncing or jerking the weight. • Start light and focus on the full range of motion for best results.
• Moving your entire arm instead of just your wrist during the one arm neutral dumbbell wrist curl over bench. • Using too much weight and sacrificing proper form and range of motion. • Rushing through reps instead of controlling the movement in both directions.
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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