Smith Machine Drag Curl

The Smith Machine Drag Curl is an underrated bicep exercise that offers a unique twist on the traditional bicep curl. By using the Smith machine, this exercise isolates the biceps more effectively and minimizes the use of momentum. Instead of curling the bar in a standard arc, the drag curl focuses on dragging the bar up along the body, keeping the elbows behind you. This results in enhanced activation of the biceps and forearms.

This is a variation of the traditional curl that targets the biceps brachii by reducing the involvement of other muscles like the deltoids and forearms. It gets its name from the dragging motion where the bar is dragged up along the torso, instead of being curled outward. This motion puts greater tension on the biceps, which leads to better muscle activation and hypertrophy. The Smith machine’s fixed bar path helps keep the movement controlled and focused on the target muscles.

Targeted Muscle Groups

Primary Muscles:

Biceps Brachii: The main focus of the drag curl is to work the biceps, particularly the long head, which helps create the appearance of larger, more defined biceps.

Secondary Muscles:

Brachialis: This muscle sits underneath the biceps and contributes to overall arm thickness.
Forearms: The brachioradialis, part of the forearm muscles, is also engaged, but to a lesser extent than in standard curls.
Traps and Shoulders (Minimally): These muscles help with stabilization during the exercise.

Equipment Needed

Smith Machine: The fixed bar ensures a controlled range of motion, making it easier to maintain proper form.
Weight Plates: Add the appropriate weight to the Smith machine for resistance.

How to Do the Smith Machine Drag Curl (Step-by-Step)

1. Setup:

Set the Smith machine bar at a height just above your thighs.
Load the bar with the desired amount of weight. Start light if you’re new to the exercise.

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

3. Grip and Stance:

Stand with your feet shoulder-width apart, facing the Smith machine.
Grab the barbell with an underhand (supinated) grip, with your hands placed slightly wider than shoulder-width apart.
Keep your torso upright and core engaged.

4. Execution:

Pulling Phase: Begin the movement by slowly dragging the bar up along your body. Keep your elbows close to your torso and behind you as you lift the bar.
Focus on squeezing your biceps as you drag the bar upwards to chest level. Your elbows should stay behind your body throughout the movement, as this maximizes the tension on the biceps.
Lowering Phase: Slowly lower the bar back down, keeping the same dragging motion along your body. Return to the starting position with control.

5. Breathing:

Inhale as you lower the bar, and exhale as you pull it upwards.

Recommended Reps and Sets

Beginners: Start with 3 sets of 10-12 reps, focusing on mastering the form.
Intermediate: Progress to 4 sets of 8-10 reps, gradually increasing weight for more strength and hypertrophy.
Advanced: 4-5 sets of 6-8 reps with heavier weight for maximal muscle overload.

Pro Tips for Success

Focus on Elbow Position: Unlike traditional curls, the elbows should remain behind the body at all times. This helps isolate the biceps more effectively.
Use a Controlled Tempo: Perform each rep slowly and under control to increase time under tension. Avoid jerking or using momentum, as this reduces the effectiveness of the exercise.
Grip Adjustment: A slightly wider-than-shoulder-width grip can put more emphasis on the biceps, while a closer grip can target the brachialis and forearms.
Engage the Core: Keep your core engaged to prevent your lower back from arching during the movement.

Common Mistakes to Avoid

Overusing Momentum: One of the most common mistakes is using momentum to lift the bar. This reduces the focus on the biceps and increases the risk of injury. Make sure each rep is controlled and slow.
Lifting the Elbows: Many people tend to lift their elbows as they pull the bar up. This shifts the emphasis away from the biceps and toward the shoulders. Keep your elbows behind you throughout the exercise.
Leaning Back: Avoid leaning backward as you pull the bar. This puts unnecessary strain on the lower back and decreases the isolation on the biceps.
Using Too Much Weight: It’s tempting to load up the bar, but using too much weight compromises form. Start with a weight that allows you to maintain strict form, and gradually increase the load as you progress.

The Smith Machine Drag Curl is a highly effective variation of the traditional bicep curl that isolates the biceps and reduces the involvement of other muscles. By keeping the elbows behind the body and focusing on dragging the bar up along the torso, this exercise places greater tension on the biceps, leading to better muscle activation and growth. When performed correctly, it can be a valuable addition to any upper-body or arm workout.

With the Smith machine providing stability, this exercise is accessible to beginners and advanced lifters alike. Just remember to prioritize form, control your movements, and avoid common mistakes like using momentum or lifting the elbows. Add the Smith Machine Drag Curl to your workout routine for bigger, stronger biceps!