Smith Machine Drag Curl

The Smith Machine Drag Curl is an underrated yet highly effective exercise for uniquely targeting the biceps. Unlike the traditional bicep curl, where the emphasis is on curling the weight in an arc, the drag curl focuses on dragging the barbell upwards along the body, minimizing shoulder involvement and maximizing bicep engagement. This exercise is ideal for those looking to add variety to their bicep workouts and build strength and definition.

The Smith Machine Drag Curl is a bicep-focused exercise performed on a Smith machine, which allows for controlled movements and better isolation of the target muscles. The drag curl differs from a standard curl in that the elbows are pulled backward as the bar is lifted, keeping the barbell close to the body. This movement effectively isolates the biceps while reducing the involvement of the shoulders and forearms, leading to greater muscle activation and growth. The Smith machine ensures that the barbell moves in a straight, fixed path, making it easier to maintain proper form throughout the exercise.

Targeted Muscle Groups

Primary Muscles:

The primary muscle targeted by the Smith Machine Drag Curl is the biceps brachii. This exercise focuses on the long head of the biceps, which is responsible for the peak of the muscle, making it a great choice for those looking to enhance the shape and size of their arms.

Secondary Muscles:

The secondary muscles involved include the brachialis and brachioradialis. The brachialis, located underneath the biceps, plays a crucial role in arm flexion and contributes to the overall thickness of the upper arm. The brachioradialis, a forearm muscle, is also engaged, though to a lesser extent than in a traditional curl.

Equipment Needed

To perform the Smith Machine Drag Curl, you will need:

Smith Machine: This exercise requires a Smith machine, which provides the stability needed for the drag curl and ensures that the barbell moves in a straight path.
Weight Plates: Attach appropriate weight plates to the Smith machine. The weight should be manageable enough to maintain proper form throughout the exercise.

How to Perform the Smith Machine Drag Curl Step-by-Step Guide:

1. Setup:

Adjust the Smith machine bar to a height just below your waist. Attach the desired amount of weight to the barbell. Stand facing the bar with your feet shoulder-width apart.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

2. Grip the Bar:

- Grasp the bar with an underhand (supinated) grip, with your hands slightly wider than shoulder-width apart. Your arms should be fully extended, and the bar should rest against your thighs.

3. Engage Your Core:

- Tighten your core muscles to stabilize your torso. Keep your back straight and your shoulders relaxed.

4. Initiate the Drag Curl:

- Begin the movement by dragging the barbell up your body. Instead of curling the bar in an arc, focus on pulling your elbows backward and dragging the barbell upward along your torso.

5. Squeeze at the Top:

- Once the barbell reaches the lower part of your chest, pause for a brief moment and squeeze your biceps for maximum contraction. Ensure that your wrists remain in a neutral position throughout the movement.

6. Lower the Bar:

- Slowly lower the barbell back to the starting position in a controlled manner, keeping the bar close to your body.

7. Repeat the Movement:

- Continue for the desired number of repetitions, maintaining proper form and control throughout the exercise.

Recommended Reps and Sets

For muscle hypertrophy and endurance:

Reps: 8-12 per set
Sets: 3-4 sets
Rest: 60-90 seconds between sets

If your goal is to build strength, you can reduce the reps to 6-8 and increase the weight while still maintaining the same number of sets.

Pro Tips for Success

Focus on Elbow Position: Keep your elbows close to your body and pull them backward during the movement. This helps to isolate the biceps and reduces shoulder involvement.
Control the Movement: Perform the exercise with slow and controlled movements, particularly during the lowering phase. This ensures that your muscles remain under tension and reduces the risk of injury.
Avoid Excessive Weight: Start with a moderate weight that allows you to maintain proper form. Using too much weight can lead to poor technique and reduce the effectiveness of the exercise.

Common Mistakes to Avoid

Swinging the Bar: Avoid using momentum to lift the barbell. This reduces the effectiveness of the exercise and increases the risk of injury.
Overusing the Shoulders: Ensure that the shoulders remain relaxed and do not assist in lifting the weight. The focus should remain on the biceps throughout the movement.
Poor Wrist Position: Keep your wrists in a neutral position to avoid strain. Bending your wrists can reduce tension on the biceps and increase the risk of injury.

The Smith Machine Drag Curl is an effective exercise for isolating and strengthening the biceps, particularly the long head, which contributes to the peak of the muscle. By focusing on proper form, controlling the movement, and avoiding common mistakes, you can maximize the benefits of this exercise and achieve greater arm definition and strength. Incorporating the Smith Machine Drag Curl into your bicep workout routine can help you build thicker, more defined arms while minimizing the involvement of the shoulders and forearms. Whether you’re a beginner or an experienced lifter, this exercise is a valuable addition to any strength training program.