Smith Drag Curl
Description
The Smith drag curl is a unique bicep curl variation performed on a Smith machine where you "drag" the bar up your body close to your torso, with elbows traveling backward. The motion biases the long head of the biceps and removes momentum from the curl. The Smith machine's fixed path makes the dragging motion easy to control.
Muscle Group
Equipment Required
Smith Drag Curl Instructions
- Set the Smith machine bar at hip height. Stand directly underneath the bar.
- Grip the bar with hands shoulder-width apart, underhand (supinated) grip.
- Stand tall. Pull your shoulders back.
- Brace your core.
- Curl the bar up by bending at the elbows. As you curl, drag the bar up close to your body — bar should slide up along your torso.
- Allow your elbows to travel backward as you curl, instead of forward.
- Continue until the bar reaches roughly chest height. Squeeze your biceps hard.
- Lower under control back to the start. Use moderate weight.
Smith Drag Curl Form & Visual
Smith Drag Curl Benefits
- Biases the long head of the biceps
- Removes momentum from the curl
- Smith machine simplifies the dragging motion
- Builds bicep peak
- Easy to load progressively
- Different stimulus than standard curls
Smith Drag Curl Muscles Worked
- Biceps brachii (especially long head)
- Brachialis
- Brachioradialis
- Posterior deltoid (slight, due to elbow travel)
- Forearms
Smith Drag Curl Variations & Alternatives
- Barbell Drag Curl
- Barbell Curl (standard)
- Smith Curl (regular)
- Cable Drag Curl
- Reverse-Grip Drag Curl
