Smith Machine Drag Curl
The Smith machine drag curl uses the fixed bar path to enforce strict form on the drag curl pattern. The bar slides straight up your torso, isolating the long head of the biceps with zero cheating.
How to Perform
Stand inside the Smith machine facing the bar, grab it with an underhand shoulder-width grip.
Unrack and drag the bar up your torso by pulling your elbows behind you.
The bar stays in contact with your body the entire time — it literally slides up your shirt.
Lower the bar slowly along the same path to full arm extension.
Common Mistakes to Avoid
Standing too far from the bar, which makes it impossible to drag along the body.
Pushing the elbows forward instead of pulling them back, losing the drag curl benefit.
Shrugging the traps to finish the rep instead of stopping when the biceps max out.
Muscle Activation
Variations
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