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Biceps

Cable Drag Curl

The Cable Drag Curl is a strength exercise on a cable machine for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a pulley at its lowest position and clip on a straight bar.
  2. Grip the bar palms up at shoulder-width and stand close to the machine, bar against your thighs.
  3. Pull your elbows back behind your body as you curl, so the bar slides up along your torso.
  4. Stop when the bar reaches your lower chest and the elbows are well behind you.
  5. Lower the bar along the same path, keeping it close to your body.

Tips

  • Think of dragging the bar up your shirt, not curling it out in front.
  • Keep the shoulders down and back as the elbows travel.

Common mistakes

  • Letting the bar drift away from the body into a normal curl.
  • Shrugging the shoulders up to lift the bar.

Muscles worked by the Cable Drag Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Cable Drag Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Cable Drag Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Cable Drag Curl good for beginners?

The Cable Drag Curl is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Cable Drag Curl?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Decline Dumbbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Cable Drag Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

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