Reverse Wrist Curl (Smith Machine)

Form Cues

• Sit on a flat bench positioned in front of the Smith machine bar.

• Rest your forearms on your thighs with your wrists hanging over your knees, palms facing down (pronated).

• Grip the Smith machine bar with an overhand grip, roughly shoulder-width.

• Let the bar lower by flexing the wrists downward, getting a full stretch in the forearm extensors.

• Extend the wrists upward, curling the bar up and squeezing the top of the forearms at the top.

• Keep your forearms firmly pressed against your thighs — only the wrists should move.

• Use lighter weight than wrist curls — the extensors are weaker than the flexors.

• Controlled tempo is essential — the forearm extensors respond well to time under tension.