smith seated wrist curl

Primary target: Forearms
Equipment: Smith Machine
Body part: Lower Arms
Secondary muscles: Biceps

Secondary muscles

BicepsBrachialis

Step by step

1
Sit on a bench in front of a Smith machine with your feet flat on the ground.
2
Grasp the barbell with an underhand grip, hands shoulder-width apart.
3
Rest your forearms on your thighs, allowing your wrists to hang off.
4
Slowly curl your wrists upward, bringing the barbell towards your forearms.
5
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
6
Repeat for the desired number of repetitions.

How to perform

Sit on a bench in front of a Smith machine with your feet flat on the ground. Grasp the barbell with an underhand grip, hands shoulder-width apart. Rest your forearms on your thighs, allowing your wrists to hang off. Slowly curl your wrists upward, bringing the barbell towards your forearms. Pause for a moment at the top, then slowly lower the barbell back down to the starting position. Repeat for the desired number of repetitions.