Standing Smith Machine Behind The Back Wrist Curl
Differentiation: Mechanics
This variation of a behind the back wrist curl is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a Behind The Back Wrist Curl with an Olympic bar using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith bar and swivel hooks waist high.
3) Load plates onto the Smith Bar.
4) Stand with your back facing the Smith bar and position your body so you are centered in the machine.
5) Place your feet shoulder-width apart for stability.
6) Grasp the bar from behind your body
7) You should grasp the bar with your hands shoulder-width apart - using an underhand grip.
8) The bar should run across your glutes.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Standing straight up, exhale while you curl the bar upward...
3) ...until you have listed the bar as high as possible, using only your wrists.
4) Hold the contraction at the top for a count of one second.
5) Inhale while you lower the bar...
6) ...down to the starting position using a controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Do not lift your arms up or shrug the bar. Only move your wrists to curl the bar up.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
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