Smith Machine Drag Curl

Overview

Target Muscle Groups:: Biceps.
Equipment:: Smith machine.
Difficulty:: Beginner.
Log Type:: Reps and weight.

General Information

Smith Machine Drag Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head, while also engaging the brachialis and brachioradialis as secondary muscles. It is a beginner level exercise that focuses on strict form and consistent tension throughout the biceps.

Unlike traditional barbell curls, drag curls involve pulling the elbows backward as you lift the bar, which shortens the range of motion but increases the intensity on the biceps. The Smith machine adds stability, allowing for better form control and reduced involvement of stabilizer muscles.

This exercise is a great choice for those who want to isolate the biceps without using heavy weights. It minimizes cheating or swinging and is often used toward the end of a biceps workout to fully fatigue the muscle.

Instructions

Set the Smith machine bar to about thigh level and load it with an appropriate weight.
Stand upright with your feet shoulder-width apart and grip the bar with an underhand grip, hands about shoulder-width apart.
Begin with the bar resting in front of your thighs, arms fully extended, and chest up.
Drag the bar upward by curling while simultaneously pulling your elbows backward.
Keep the bar close to your torso as you lift; it should "drag" up your body.
Pause and squeeze your biceps at the top of the movement.
Slowly lower the bar back down to the starting position, keeping control.
Repeat for the desired number of reps.

Common Mistakes

Using momentum

Swinging the torso or leaning back reduces biceps isolation and increases injury risk.

Letting elbows flare

Elbows should move backward, not outward—flaring disrupts form and reduces effectiveness.

Gripping too wide

A grip that’s too wide shifts focus away from the biceps and stresses the wrists.

Not staying close to the body

Dragging the bar away from the body shifts tension away from the biceps and lowers engagement.

Injuries

Smith Machine Drag Curl is a low to medium risk exercise when performed with proper technique.

The most common risks involve elbow or wrist strain, often caused by improper grip width or overly heavy loads. Since the Smith machine guides the path of movement, overloading the bar can lead to compensatory movements and unnecessary joint stress.

To minimize injury risk, use moderate weight and prioritize form over intensity. Keep wrists neutral, avoid leaning back, and maintain a smooth, controlled motion throughout each rep.

Frequently Asked Questions

Q: Is the Smith machine drag curl suitable for beginners?: Yes, the guided path of the Smith machine makes it easier to control for beginners.
Q: What grip width should I use?: A shoulder-width underhand grip is typically ideal for targeting the biceps efficiently.
Q: Can I use this as a substitute for barbell curls?: Yes, especially if you're focusing on strict form or want more isolation with less load.

Overview

Target Muscle Groups:: Biceps.
Equipment:: Smith machine.
Difficulty:: Beginner.
Log Type:: Reps and weight.