lower arms#0074
smith seated wrist curl
A lower arms exercise for your forearms, done with smith machine. Watch the demo, read the tips, then see how many sets and reps suit your goal.
- Target muscle
- Forearms
- Equipment
- Smith machine
- Type of move
- Strength
- Difficulty
- Beginner friendly
Tips for any strength move
How to do it well
Warm up the area with a lighter set first.
Move through a range you can control, without pain.
Breathe out on the hard part of each rep.
Stop a rep or two before your form breaks down.
Sets and reps for your goal · beginner
- Lose fat
- 2 × 12–15rest 45 s
- Get fitter · your goal
- 2 × 12–15rest 60 s
- Build muscle
- 2 × 10–15rest 75 s
- Get stronger
- 2 × 5–8rest 90 s
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
More for your forearms
lower arms#0077
barbell reverse wrist curl
lower arms#0098
barbell standing back wrist curl
lower arms#0119
barbell wrist curl v. 2
lower arms#0120
barbell wrist curl
lower arms#0185
cable reverse wrist curl
lower arms#0198
cable standing back wrist curl
lower arms#0221
cable wrist curl
lower arms#0302
dumbbell lying pronation
lower arms#0304
dumbbell lying supination
lower arms#0312
dumbbell one arm revers wrist curl
lower arms#0318
dumbbell one arm wrist curl
lower arms#0321
dumbbell over bench one arm wrist curl
lower arms#0322
dumbbell over bench revers wrist curl
lower arms#0323
dumbbell over bench wrist curl
lower arms#0339
dumbbell reverse wrist curl
lower arms#0353
dumbbell seated one arm rotate
lower arms#0355
dumbbell seated palms up wrist curl
lower arms#0403
finger curls
lower arms#0438
kettlebell alternating hang clean
lower arms#0575
side wrist pull stretch
lower arms#0612
smith standing back wrist curl
lower arms#0657
weighted standing hand squeeze
lower arms#0661
wrist rollerer
More with smith machine
back#0587
smith back shrug
shoulders#0588
smith behind neck press
chest#0589
smith bench press
upper legs#0590
smith bent knee good morning
upper legs#0591
smith chair squat
upper arms#0592
smith close-grip bench press
upper legs#0593
smith deadlift
chest#0594
smith decline bench press
chest#0595
smith decline reverse-grip press
upper legs#0596
smith hack squat
waist#0597
smith hip raise
chest#0598
smith incline bench press
chest#0599
smith incline reverse-grip press
chest#0600
smith incline shoulder raises
upper legs#0601
smith leg press
back#0602
smith narrow row
shoulders#0603
smith rear delt row
lower legs#0604
smith reverse calf raises
chest#0605
smith reverse-grip press
shoulders#0606
smith seated shoulder press
shoulders#0607
smith shoulder press
back#0608
smith shrug
upper legs#0609
smith single leg split squat
upper legs#0610
smith sprint lunge
The AltF Fitness letter
Keep the momentum.
Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.
- New workout ideas
- Simple high-protein recipes
- First look at new free tools
