Guide of Smith Machine Drag Curl

The Smith Machine Drag Curl is a controlled curl variation that works well when your goal is biceps isolation rather than maximum load. The fixed bar path removes some of the guesswork, which allows you to focus more on elbow position and tension through the biceps, especially the long head.

This movement isn’t about moving heavy weight. It’s about keeping the bar close, slowing the rep down, and letting the biceps do the work without the shoulders taking over.

 

---

 

Muscles Targeted

The Smith Machine Drag Curl mainly stresses the biceps brachii, with extra emphasis on the long head.

• Long head of the biceps – more tension in the stretched and peak positions
  
  

• Brachialis – sits underneath the biceps and contributes to upper-arm thickness
  
  

• Forearms and grip – mostly for control during the lowering phase
  
  

Keeping the bar tight to your body limits shoulder involvement and makes the contraction feel more direct.

 

---

 

Proper Setup and Execution

Before you start, adjust the bar to around hip height and take a comfortable underhand grip.

• Bar stays in contact with, or very close to, your torso throughout the lift
  
  

• Elbows move back as the bar travels upward
  
  

• Torso remains mostly upright (a slight lean is fine)
  
  

• Pause briefly at the top; don’t rush the squeeze
  
  

• Lower the bar under control rather than letting it drop
  
  

If you feel your shoulders working more than your biceps, the bar is drifting too far forward.

 

---

 

Common Mistakes to Watch For

This exercise looks simple, but small errors can change where the tension goes.

• Too much weight, which usually leads to swinging
  
  

• Letting the bar move away from the body
  
  

• Turning it into a wrist curl instead of an elbow-driven movement
  
  

• Rushing the top position and skipping the contraction
  

 

---

 

Safety Tips

The drag curl is generally joint-friendly, but it still deserves respect.

• Warm up elbows and wrists before working sets
  
  

• Stop just short of locking out at the bottom
  
  

• Keep the core tight to avoid lower-back arching
  
  

• Adjust grip width if wrists start to feel stressed
  
  

Sharp pain is a sign to stop, not to push through.

 

---

 

Programming the Smith Machine Drag Curl

This movement works best as a secondary biceps exercise.

• Hypertrophy focus: 3–5 sets of 8–12 controlled reps
  
  

• Higher-rep finisher: 2–3 sets of 15–20 reps with slower eccentrics
  
  

• Rest periods: shorter than heavy curls, usually 60–90 seconds
  
  

Pair it with heavier compound movements earlier in the workout, then use drag curls to finish the biceps with strict form.