Smith Seated Wrist Curl

Setup

1. 01Set the Smith bar to its lowest hook position and place a bench in front of it.
2. 02Sit on the bench and rest the forearms on the thighs, palms up, wrists just past the knees.
3. 03Grip the bar shoulder width and rotate it off the hooks.
4. 04Keep the forearms pinned to the thighs throughout.

Execution

1. 01Let the wrists extend so the bar lowers toward the fingers.
2. 02Optionally let the bar roll to the fingertips for extra range.
3. 03Curl the wrists up as high as possible and squeeze.
4. 04Lower back down slowly over 2 to 3 seconds.

Checkpoints

• -Only the wrists move; elbows and forearms stay still on the thighs.
• -The bar stays balanced on the rail with no need to stabilize it.
• -Full range is used from open fingers to a tight top squeeze.
• -The tempo stays slow, especially on the lowering phase.

Common mistakes

• -Lifting the forearms off the thighs to heave the weight.
• -Using a partial pulsing range with too much load.
• -Letting the bar hooks catch mid-rep because the seat is misaligned.
• -Rushing the eccentric and losing tension.