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Smith Machine Biceps Drag Curls

Smith Machine Biceps Drag Curls

Biceps seems to be a favourite muscle group to train, especially amongst those aspiring bodybuilders who want to build an impressive physique. Hence why the market is saturated with special harnesses, wraps and machines which are promising to give you a pair of 21-inch pythons in only six weeks.

Truth to be told, your biceps is a relatively small muscle group, which only takes up a third of your upper arm. There is no need to try to come up with ways to justify spending your hard-earned money on complicated gym equipment and accessories that will do a job your existing equipment can perform.

You just need to learn the tricks of the trade from people who were training their biceps before any of these contraptions were even thought of. You will also be pleased to know that some of these exercises can be equally, or more effective.


Do not be discouraged by the name of this exercise, you will not have to put any makeup on or your best dress to perform this arm curl variation.

Possible Variations:

- Smith Machine

- Lever Gym

- Free Weight Barbell

How much weight should I use for this exercise?

Drag curls is an accessory exercise and does not give you any bragging rights when it comes to the weight lifted. There is no need to overload the barbell while you are trying to impress your fellow drag mates – you will look like a fool. This exercise is all about the squeeze and feel.

When you should be doing this exercise?

Drag Curls places a lot of stress on your biceps. To avoid any injuries and to reap the most benefits out of this exercise, I would recommend performing drag curls at the end of your workout.

This way you would be already warmed up for the exercise and would be able to get even more blood into your biceps.

How many repetitions should you perform?

Since this exercise is going to be pushed to the end of your workout, I would recommend performing between 8-12 repetitions. If you can get easily to 12, try to increase the weight and vice versa.

How to:

- Grip the barbell shoulder-width apart.

- Keep it as close to your body as possible.

- Your elbows should be tucked into the sides of your body.

- Drag the bar up.

- Squeeze your biceps at the top of the moment.

- Slowly return to the starting position.

How to get the most out of the exercise?

There are to parts of the movement eccentric and concentric or up and down. Most people focus on the upwards movement and perform it with absolute perfection, but they do relax the muscle and let the bar go on the downwards movement.

To squeeze the most out of the exercise, you would control the barbell on the way up and on the way down.

The second issue is not exercising through the whole range of motion. Even though having a shorter muscle head and longer tendon might give you that visually appealing look, the muscle is going to be slightly weaker, compared to the longer biceps head.

Linas Valuckas
Posted by Linas Valuckas

My name is Linas, I moved to Australia from Lithuania to study. I work part time at Sam's Fitness as a Digital Media Specialist which involves uploading and managing the content on the many platforms we operate on. So this combines my two passions - weight training and computers! 

 If you have any questions about bench pressing I am more than happy to share my Soviet era bench regimes - all the secrets from behind the Iron Curtain!