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Biceps · Intermediate

Smith Drag Curl

Smith-machine drag curl with the elbows traveling behind the torso as the bar stays close to the body.

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Exercise overview

Training details

BicepsForearms

Equipment

Smith Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set the Smith bar near mid-thigh and take a shoulder-width underhand grip.
  2. 02Stand tall with the bar close to the thighs, ribs stacked, and wrists straight.
  3. 03Pull the elbows backward as you curl so the bar travels vertically against or very close to the torso.
  4. 04Squeeze the biceps without lifting the shoulders or letting the bar drift forward.
  5. 05Lower along the same close path under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Drag CurlRelated variationSmith Machine Bicep CurlRelated variationBarbell Biceps Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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