Drag Curl (Smith Machine)

A bicep curl variation where the bar is dragged up the torso with elbows trailing behind, emphasizing peak bicep contraction and brachialis engagement.

Instructions

1. Set the Smith machine bar to waist height and load it with an appropriate weight.
2. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
3. Grip the bar with a shoulder-width, underhand (supinated) grip and unlock it.
4. Allow your arms to hang fully extended by your sides with elbows close to your torso.
5. Initiate the curl by bending your elbows while keeping them tight against your body.
6. As you curl, drag the bar upward along your torso, maintaining contact with your body throughout the movement.
7. Continue curling until your forearms are nearly vertical and the bar approaches your shoulders.
8. Pause briefly at the top, squeezing the biceps intensely.
9. Slowly lower the bar back down along your body to the starting position with control.

Tips

• Keep the bar in constant contact with your torso to maximize bicep involvement.
• This variation reduces shoulder involvement compared to standard curls.
• Avoid swinging or generating momentum; use controlled movements only.
• The dragging motion shifts more tension to the biceps and brachialis.
• Control the lowering phase to maximize time under tension.
• Do not allow your elbows to drift away from your body during the lift.