Smith Machine Drag Curl
Smith Machine drag curl isolates the biceps by pulling the bar up along the torso with elbows back, targeting the long head for hypertrophy and peak contraction while minimizing shoulder involvement.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Brachialis
Forearms
4/10Flexors
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand facing the Smith machine with feet shoulder-width apart. Grip the bar underhand slightly wider than shoulders and position it across your thighs.
- Keep elbows back and fixed.
- Drag the bar up vertically along your torso.
- Squeeze biceps at the top near chest.
- Lower the bar slowly back to thighs.
- Maintain contact with body throughout.
Coaching Tips
Form Cues
- Elbows pinned back
- Drag close to body
- Squeeze at top
- No shoulder swing
Breathing
Inhale as you lower the bar; exhale as you curl up and squeeze.
Tempo
3-1-1
Range of Motion
Curl from bar at thighs to forearms vertical near chest; avoid full elbow lockout at bottom.
Safety
Safety Notes
- Set safety catches low
- Use light weight initially
- Stop if elbow pain occurs
- Maintain neutral spine
Spotting
Not required; use machine safeties for protection.
Common Mistakes
- Using momentum to swing
- Letting elbows drift forward
- Arching lower back
- Locking elbows at bottom
When to Avoid
- Acute elbow pain
- Wrist injuries
Flexibility Needed
- Basic shoulder flexion
Build Up First
- Master basic bicep curl form
Also known as
Smith Drag Curl, Machine Drag Curl, Drag Curl on Smith
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