Cable Drag Curl
Description
The cable drag curl is a bicep curl variation performed at a low cable pulley where you pull your elbows back behind your body as you curl, "dragging" the bar up your torso instead of letting it swing forward. The unique elbow path emphasizes the biceps in a different way than standard curls.
Muscle Group
Equipment Required
Cable Drag Curl Instructions
- Attach a straight bar to a low cable pulley. Stand facing the cable with feet hip-width apart.
- Grip the bar with an underhand grip, hands shoulder-width apart.
- Stand tall with chest up.
- Begin curling the bar up by bending at the elbows.
- As you curl, pull your elbows back behind your body. The bar should drag straight up your torso.
- Continue until the bar reaches your upper chest. Keep elbows back.
- Squeeze your biceps hard at the top.
- Lower under control, allowing your elbows to return to your sides as the bar lowers.
Cable Drag Curl Form & Visual
Cable Drag Curl Benefits
- Unique bicep stimulus through elbow path
- Constant cable tension throughout
- Provides variation from standard curls
- Builds bicep peak
- Engages the brachialis
- Easy to load progressively
Cable Drag Curl Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm flexors
Cable Drag Curl Variations & Alternatives
- Cable Curl (standard)
- Smith Drag Curl
- Barbell Drag Curl
- Cable Preacher Curl
- Reverse-Grip Cable Drag Curl
