Smith Drag Curl

Smith Drag Curl


This exercise is a variation of the traditional bicep curl, using a Smith machine. The movement involves curling the barbell towards the body while keeping the elbows stationary, targeting the biceps and forearms.

Muscle Group

Equipment Required

Smith Drag Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart.
  2. Start with the barbell at your thighs, palms facing up.
  3. Bend your elbows and curl the barbell up towards your chest, keeping your elbows close to your body.
  4. As you curl the barbell up, lift your elbows up and back, squeezing your shoulder blades together.
  5. Pause at the top of the curl, then slowly lower the barbell back down to your thighs.
  6. Repeat for the desired number of reps.

Smith Drag Curl Form & Visual

Smith Drag Curl

Smith Drag Curl Benefits

  • Targets the biceps brachii muscle
  • Allows for a greater range of motion compared to traditional bicep curls
  • Engages the brachialis muscle, which can help increase overall arm size and strength
  • Can be performed with heavier weights due to the support of the Smith machine
  • Helps improve grip strength and forearm endurance

Smith Drag Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Smith Drag Curl Variations & Alternatives

  • Reverse Smith Drag Curl
  • Smith Preacher Curl
  • Smith Close-Grip Curl
  • Smith Wide-Grip Curl
  • Smith Incline Curl