Drag Curl (Cable)

Bicep curl performed with cable by dragging the handle up the torso to emphasize the peak contraction.

Instructions

1. Attach a handle to the low pulley of a cable machine and stand facing the machine at arm’s length away.
2. Grasp the handle with your palms facing forward in a shoulder-width grip, with your arms fully extended at your sides.
3. Keep your elbows tucked into your torso and drag the handle up along your body by flexing your biceps.
4. Pull the handle up until your forearms are vertical and the handle reaches approximately shoulder height.
5. Squeeze your biceps at the top and hold for a second.
6. Slowly lower the handle back down by extending your arms, dragging it along your torso throughout the entire negative portion of the movement.
7. Repeat for the desired number of repetitions.

Tips

• Keep your elbows pinned to your sides throughout the entire movement
• The dragging motion along your torso increases the peak contraction compared to standard curls
• Avoid using momentum or swinging your body to lift the weight
• Focus on controlling the weight on the negative (lowering) portion of the movement
• Keep your wrists in a neutral position throughout the exercise