The exercise smith machine drag curl primarily works the muscles Biceps and secondarily works the muscles Forearms.

Proper Position Set the Smith machine bar to a comfortable height, just below your hips. Hold the bar with a supinated grip (palms facing up), hands slightly wider than shoulder-width apart. Keep your back straight, feet hip-width apart, and engage your core for stability. Movement Pull the bar upward by bending your elbows, keeping it close to your body. Your elbows should move slightly backward to better engage the biceps. Stop when the bar reaches the lower chest level. Slowly lower the bar back to the starting position, maintaining control. Repeat for the desired number of repetitions. Breathing Inhale as you lower the bar. Exhale as you pull the bar upward. Tips Keep your shoulders relaxed and avoid shrugging during the exercise. Focus on contracting your biceps and minimize the involvement of your shoulders or back. Perform slow and controlled movements to maximize effectiveness.

Proper Position Set the Smith machine bar to a comfortable height, just below your hips. Hold the bar with a supinated grip (palms facing up), hands slightly wider than shoulder-width apart. Keep your back straight, feet hip-width apart, and engage your core for stability. Movement Pull the bar upward by bending your elbows, keeping it close to your body. Your elbows should move slightly backward to better engage the biceps. Stop when the bar reaches the lower chest level. Slowly lower the bar back to the starting position, maintaining control. Repeat for the desired number of repetitions. Breathing Inhale as you lower the bar. Exhale as you pull the bar upward. Tips Keep your shoulders relaxed and avoid shrugging during the exercise. Focus on contracting your biceps and minimize the involvement of your shoulders or back. Perform slow and controlled movements to maximize effectiveness.

The exercise variants are: seated biceps curl, preacher curl machine, wide bar biceps curl, ez bar biceps curl, concentrated biceps curl on bench, alternating rotating bicep curl, bicep curl on the pulley bar, pulley reverse bicep curl, bicep curl straight bar tight grip, unilateral pulley bicep curl, unilateral bicep curl long range pulley, biceps curl at the opposite pulley, cable kneeling preacher curl, dual cable bicep curl, biceps drag curl onbench, zottman curl, kettlebell concentration curl, kettlebell incline curl, dumbbell spider curl, lying cable curl, machine preacher reverse curls, reverse curls on a smith machine.

The exercise variants are: seated biceps curl, preacher curl machine, wide bar biceps curl, ez bar biceps curl, concentrated biceps curl on bench, alternating rotating bicep curl, bicep curl on the pulley bar, pulley reverse bicep curl, bicep curl straight bar tight grip, unilateral pulley bicep curl, unilateral bicep curl long range pulley, biceps curl at the opposite pulley, cable kneeling preacher curl, dual cable bicep curl, biceps drag curl onbench, zottman curl, kettlebell concentration curl, kettlebell incline curl, dumbbell spider curl, lying cable curl, machine preacher reverse curls, reverse curls on a smith machine.

The equipment needed for the exercise smith machine drag curl is: Guided machines, Smith machine.

Drag Curl on Smith Machine - Exercise

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Instructions

Set the Smith machine bar to about thigh height.
Stand upright with your back close to the bar, feet shoulder-width apart.
Grasp the bar with a shoulder-width underhand grip (palms facing forward).
Begin the movement by pulling your elbows back and dragging the bar up along your torso.
Stop when your hands reach chest height, keeping elbows back.
Slowly lower the bar along the same path to return to the starting position.

Technical Tips

Keep your elbows close to your torso and pulled backward throughout the movement.
Do not let the bar swing or your shoulders roll forward.
Focus on contracting the biceps at the top of the movement.

Breathing Tips

Inhale before lifting the bar.
Exhale as you curl and drag the bar upward.
Inhale again as you lower the bar with control.

Medical restrictions

Shoulder impingement syndrome
Elbow tendinitis
Wrist strain or carpal tunnel syndrome

The Smith Machine Drag Curl is a controlled isolation exercise targeting the biceps, specifically designed to maximize contraction without engaging the shoulders excessively. By using a Smith machine, the movement path is fixed, promoting stability and allowing the lifter to concentrate solely on the biceps' contraction. Unlike traditional curls, the drag curl variation involves keeping the elbows pulled backward while dragging the bar close to the torso, which shifts emphasis directly onto the biceps while reducing momentum. This setup is particularly useful for bodybuilders and strength athletes aiming to develop arm size and definition. The guided nature of the Smith machine reduces balance demands, making it a suitable choice for intermediate users focused on hypertrophy. This exercise also minimizes joint stress compared to free-weight drag curls, making it a viable alternative during recovery or deload phases. Integrating the Smith Machine Drag Curl into arm workouts helps isolate the biceps more effectively, enhance peak contraction, and ensure consistent form with every repetition.

What muscles do I work with the Smith Machine Drag Curl?

The Smith Machine Drag Curl primarily targets the biceps, especially the long and short heads, while also engaging the brachialis muscle for additional arm development.

Is the Smith Machine Drag Curl better than regular curls?

The Smith Machine Drag Curl offers superior biceps isolation compared to regular curls by minimizing shoulder involvement and ensuring a fixed movement path, making it ideal for muscle hypertrophy.

Can beginners do the Smith Machine Drag Curl?

While not a beginner-level movement, intermediate lifters with proper guidance can perform the Smith Machine Drag Curl safely to improve biceps isolation and muscle control.

How many reps should I do for the Smith Machine Drag Curl?

Perform 8 to 12 controlled repetitions per set to focus on muscle hypertrophy, using a moderate weight and strict form to avoid momentum.

Why use a Smith machine for drag curls?

The Smith machine provides a guided and stable bar path that enhances biceps isolation, reduces form breakdown, and minimizes the risk of shoulder compensation.

Difficulty	Intermediate
Equipments	Smith machine
Sports	Bodybuilding
Categories	Strengthening Upper body Bodybuilding

Drag curl on smith machine