ZULTA
NL Join the waitlist

Biceps

Smith Machine Drag Curl

The Smith Machine Drag Curl is a strength exercise in a Smith machine for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 38%, biceps (short head) 28% and brachialis 19%.

Level: IntermediateEquipment: Smith machineSingle-joint (isolation)

How to do it

  1. Set the Smith machine bar at mid-thigh height and stand close to it.
  2. Grip the bar with palms up at shoulder-width and unhook it with the arms straight.
  3. Pull the elbows back behind the torso as you drag the bar up along the body.
  4. Stop when the bar reaches the lower chest and the elbows are well behind you.
  5. Lower the bar along the same path until the arms are straight.

Tips

  • Keep the bar in light contact with the body the whole way up.
  • Think elbows back, not elbows forward, that is what makes this a drag curl.

Common mistakes

  • Letting the elbows swing forward so it turns into a normal curl.
  • Shrugging the shoulders up as the bar rises.

Muscles worked by the Smith Machine Drag Curl

  • Biceps (long head) Primary38%
  • Biceps (short head) Primary28%
  • Brachialis Secondary19%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%

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). Fixed path, seated. Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Smith Machine Drag Curl alternatives

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Smith Machine Drag Curl work?

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

Is the Smith Machine Drag Curl good for beginners?

The Smith Machine 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 Smith Machine Drag Curl?

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

How do you make the Smith Machine 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)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist