Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Dumbbells, Bench
Beginner
Pull
Biceps
The one arm reverse dumbbell wrist curl over bench builds forearm strength and grip power. It targets the extensors on the back of your forearm for balanced wrist stability.
1. Kneel beside a bench holding a dumbbell in one hand with an overhand grip. 2. Rest your forearm on the bench with your wrist hanging over the edge for the one arm reverse dumbbell wrist curl over bench setup. 3. Let the weight pull your wrist down into full extension, feeling the stretch. 4. Curl your wrist up by lifting the back of your hand toward your forearm during this one arm reverse dumbbell wrist curl over bench movement. 5. Lower slowly back to starting position and repeat for all reps before switching arms.
• Keep your forearm flat against the bench throughout the entire one arm reverse dumbbell wrist curl over bench movement • Move only at the wrist joint - don't lift your forearm or elbow • Use a full range of motion from complete extension to full flexion for maximum benefit • Control the weight on both the up and down phases of this one arm reverse dumbbell wrist curl over bench exercise
• Using too much weight and letting your elbow lift off the bench during the one arm reverse dumbbell wrist curl over bench • Moving too fast and not controlling the negative portion of the movement • Not getting full range of motion by stopping the one arm reverse dumbbell wrist curl over bench movement short at the top or bottom
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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