Smith Machine Drag Curl
A Smith machine isolation curl performed with the bar dragging up the torso, minimizing shoulder involvement to intensely target the biceps for hypertrophy and peak contraction.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use moderate rest times to maximize muscle pump.
How to Perform
Stand facing the Smith machine bar, setting the bar height around upper thigh level. Grip the bar with an underhand, shoulder-width grip, ensuring your body is close to the bar track.
- Stand tall, keep your shoulders back, and pull your elbows straight back behind you.
- Initiate the curl by dragging the bar vertically up your torso towards your chest or chin.
- Squeeze your biceps forcefully at the top contracted position.
- Slowly lower the bar back down along the same path, maintaining contact with the body.
- Stop just short of full elbow extension to maintain continuous tension.
Coaching Tips
Form Cues
- Drag the bar up the body.
- Elbows pinned back.
- Squeeze the biceps hard.
- Keep shoulders still.
Breathing
Inhale while lowering the weight; exhale forcefully as you curl the bar upward and squeeze the biceps.
Tempo
3-1-1
Range of Motion
Curl the bar until the forearms are vertical and the biceps are fully contracted, then lower until elbows are mostly extended.
Safety
Safety Notes
- Use light to moderate weight to maintain strict form.
- Ensure the Smith machine safety catches are properly set.
- Stop immediately if any wrist or elbow joint pain occurs.
Spotting
Not applicable due to the fixed machine path; utilize the safety catches and stops instead.
Common Mistakes
- Letting elbows drift forward.
- Using momentum or body swing.
- Rushing the lowering phase.
When to Avoid
- Acute wrist or elbow joint pain.
Build Up First
- Basic grip strength.
Also known as
Smith Drag Curl, Fixed Bar Drag Curl, Smith Machine Bicep Drag
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