Smith Machine Reverse Wrist Curl

Smith Machine Reverse Wrist Curl Basics

Primary muscles worked: Wrist Extensors

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Smith Machine and Flat Bench

How To Perform The Smith Machine Reverse Wrist Curl

• Place the flat bench inside the smith machine rack so that the smith machine bar and flat bench are a few inches apart.
• Grab the smith machine bar with an overhand grip and kneel beside the bench so that the bench is positioned between you and the smith machine bar.
• Position your arms so that they are flat on the bench with your wrists hanging off of the edge of the bench.
• Relax your wrists, with smith machine bar in hand, so that your wrists rotate down toward the floor.
• Now, extend your wrists upward in a counter-clockwise motion, trying to rotate your wrist and hand as high up as possible.
• Hold this elevated position for a brief moment.
• Relax your wrists, allowing them to rotate back toward the floor.

Smith Machine Reverse Wrist Curl Tips

• The motion of the smith machine reverse wrist curl is similar to revving a motorcycle.
• Do not lift your forearms off of the bench at any point during the lift. This may cause your biceps muscles to assist your forearms which is not the purpose of this exercise.
• You may also want to place a padded mat under your knees when performing this exercise.

Smith Machine Reverse Wrist Curl and Sports Application

Wrist flexion strength is not seen directly in many sports related movements; however, sports such as tennis and hockey may utilize wrist flexion strength for center types of shots. While this might cause you to limit its inclusion in your workout program, it is important to remember that overall forearm development is crucial for progression in other exercises. The ability to grab weights and keep your wrists stabilized is directly related to wrist flexion strength and endurance. Using this exercise as part of your training may prevent your forearms from being a limiting factor to other exercises you are performing in your routine.