Male

Smith Seated Wrist Curl

Muscles involved

Developing a crushing grip is essential for lifting heavier weights and performing well in sport, and the Smith seated wrist curl is a great tool to build it. By using the fixed track of the Smith machine, you eliminate unnecessary swaying and get a predictable path of motion that puts direct tension on your forearms. The wrist stability and grip endurance you gain from this movement pay massive dividends when holding heavy barbells during deadlifts or rows without your hands slipping. It builds real, functional forearm strength that translates directly into better control during athletic pulling movements.

How to do it

1. Sit on the edge of a bench in front of a Smith machine with your forearms on your thighs. 2. Grip the bar with a supinated grip and allow it to lower as much as possible. 3. Flex your wrists, curling the bar upward as much as you can. 4. Lower in a controlled manner to the starting position and repeat.

Equipment required

Máquina

Muscles worked

Tips

- Let the bar roll towards your fingertips at the bottom for a full stretch. - Curl the bar as high as possible, keeping your forearms close to your thighs. - Avoid your shoulders rounding forward during the movement.