Alternate Name: Standing Smith Machine Wrist Curl Behind Back
Lower the Smith Machine bar to your wrist level. Grab the bar at shoulder-width apart with your palms facing away from you. Lean a touch forward to counter-balance the weight pulling you backwards. This is your starting position.
Unhook the safety and begin by curling the weight up with your wrists as high as the natural range of motion in your wrists allows. Once at the top of the movement, lower/curl the bar back down to the original starting position. Finally, repeat this entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't allow the weight to jerk your wrists down too fast as this may result in injury; always be in full control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is ideal for both beginners and advanced lifters. Beginners will like it because it offers a guided movement to build forearm muscles while more advanced lifters can load the bar really heavy to challenge themselves.
The key to doing this exercise is the slight lean forward. This will help you cancel out the backward pull you will feel from the weighted Smith bar. Thus, take a few moments and do a few practice reps with a light weight to get into the ideal balanced posture.