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Smith Machine Forearm Curl
A seated isolation exercise using a Smith machine to target the forearm flexors, building grip strength and wrist stability.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a flat bench in front of a Smith machine. Sit with forearms resting on the bench, wrists hanging off the edge, holding the bar with an underhand grip.
- Unrack the bar and lower it by extending wrists fully.
- Curl the bar upward by flexing wrists towards the ceiling.
- Squeeze forearms at the top contraction.
- Lower slowly to the starting position.
- Keep forearms in contact with the bench throughout.
Coaching Tips
Form Cues
- Keep forearms flat
- Isolate wrists
- Full stretch
- Control the weight
Breathing
Exhale as you curl the wrists up; inhale as you lower the bar.
Tempo
3-1-1
Range of Motion
From full wrist extension at the bottom to full flexion at the top.
Safety
Safety Notes
- Ensure wrist comfort
- Use machine safeties
Spotting
Not recommended; use machine safeties.
Common Mistakes
- Lifting elbows off bench
- Using momentum
- Short range of motion
- Gripping too tightly
When to Avoid
- Wrist injuries
- Elbow tendonitis
Flexibility Needed
- Wrist flexion and extension mobility
Build Up First
- Basic grip strength
Also known as
Seated Smith Wrist Curl, Smith Machine Wrist Curl, Smith Bar Wrist Curl
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