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Forearms · Beginner

Smith Seated Wrist Curl

Seated palms-up wrist curl using a Smith bar and bench support to isolate the forearm flexors.

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Exercise overview

Training details

Forearms

Equipment

Smith Machine

Sets × reps

3 × 20

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Sit at a bench with your forearms resting on your thighs and your wrists hanging over the edge.
  2. 02With palms up, grasp the barbell, starting with arms extended.
  3. 03Curl the barbell upward, flexing at the wrist, while keeping your forearms stationary.
  4. 04Lower the barbell back to the starting position in a controlled manner.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Wrist CurlRelated variationSmith Standing Back Wrist CurlRelated variationBarbell Two Way Wrist CurlRelated variationEZ Barbell Standing Single Arm Neutral Wrist CurlRelated variationEZ Barbell Standing Wrist Reverse Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Wrist CurlComparable substituteDumbbell Forearm Pronation and SupinationComparable substituteCable Bar Seated Wrist Curl

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