Drag Curl (Smith Machine)

Form Cues

• Stand close to the Smith machine bar with an underhand (supinated) grip, roughly shoulder-width.

• Instead of curling the bar forward like a regular curl, drag the bar straight up along your torso.

• Pull your elbows back behind your body as the bar rises — the bar should stay in contact with or very close to your body.

• The Smith machine's fixed vertical path is ideal here: it enforces the straight-up drag motion.

• Squeeze the biceps hard at the top when the bar reaches your upper chest.

• Lower with control, letting the bar drag back down your torso.

• Keep your torso upright and avoid leaning back.

• Use lighter weight than regular curls — this is an isolation movement for the long head of the biceps.