Smith-Machine Seated Wrist Curl

Sit on a flat bench placed inside a Smith machine with your feet flat on the floor.

Unlock the Smith machine bar and rest your forearms across your thighs with your wrists extending just past your knees.

Grip the bar with an underhand grip, palms facing upward.

Inhale as you let the bar roll down toward your fingertips, allowing your wrists to extend fully.

Exhale and contract your forearm muscles to curl the bar upward as high as possible by flexing your wrists.

Hold the contraction briefly at the top before slowly lowering the bar back to the starting position in a controlled motion.