Standing Smith Machine Wrist Curl (Behind Back) Exercise - How To Video & Tips
Try this exercise
Forearm
Cable Machine
Beginner
Pull
None
The seated cable wrist curl builds forearm strength and grip power. It targets the muscles that flex your wrists and helps with better grip in all your other lifts.
1. Sit on a bench facing the cable machine with a low pulley attachment. Grab the cable handle with both hands, palms facing up. 2. Rest your forearms on your thighs with wrists hanging over your knees. Keep your forearms flat and stable throughout the seated cable wrist curl. 3. Start with wrists in a neutral position. Slowly curl your wrists up by flexing your forearms, lifting the weight with control. 4. Squeeze at the top for one second, then slowly lower your wrists below neutral to stretch your forearms fully. 5. Complete your reps with smooth, controlled movement. Keep your forearms pressed against your thighs during the entire seated cable wrist curl set.
• Keep your forearms glued to your thighs throughout the entire seated cable wrist curl movement • Use a full range of motion - curl up high and lower below neutral for maximum forearm development • Move slowly and controlled - no bouncing or using momentum during the seated cable wrist curl • Start light and focus on the muscle contraction rather than heavy weight
• Moving your forearms off your thighs turns the seated cable wrist curl into an arm exercise instead of targeting your wrists • Using too much weight leads to poor form and reduces the effectiveness of the seated cable wrist curl • Rushing through reps without controlling the negative portion of the movement
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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