smith standing back wrist curl

TARGET: forearms

EQUIPMENT: smith machine

SECONDARY: biceps, triceps

1. Stand facing the smith machine with your feet shoulder-width apart.
2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
3. Keep your back straight and your elbows close to your body.
4. Slowly curl your wrists upwards, bringing the barbell towards your body.
5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
6. Repeat for the desired number of repetitions.