Isolation · Beginner
Standing Wrist Curl
Isolation isolation exercise using barbell, smith machine.
- Movement pattern
- Isolation
- Difficulty
- Beginner
- Equipment
- Barbell, Smith machine
- Mechanics
- Isolation
- Sides
- Bilateral
- Main plane
- Sagittal
How to do the Standing Wrist Curl
Setup
Stand tall holding a barbell (or Smith machine bar) behind you, arms straight down, bar resting against the back of your thighs/glutes, supinated grip (palms facing back).
Curl your wrists up, lifting the bar as high as it will go behind you, keeping your arms straight and still.
Lower under control back to a full stretch.
Keep your torso upright and still -- don't lean forward or use your hips to help move the bar.
Common mistakes
Swinging the hips or torso to help lift the bar instead of isolating the movement at the wrists.
Letting the arms bend at the elbow, which turns this into a different pulling movement instead of a pure wrist-flexion isolation.
Muscles worked
Primary
Secondary
None listed in the graphHow the knowledge graph models this movement
Wrist flexion