The cable drag curl is an isolation exercise targeting the bicep, performed using a cable machine. It emphasizes the bicep by keeping the elbows back and dragging the cable attachment up the body, minimizing shoulder involvement.
Also Works
Forearms
How to Perform
1
Stand facing a cable machine with your feet shoulder-width apart.
2
Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.
3
Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps.
4
Pause for a moment at the top of the movement, squeezing your biceps.
5
Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Keep the bar in contact with your body throughout the curl; it should drag up your torso from hips to chest.
•Pull your elbows back behind your torso as you curl, which is what distinguishes this from a regular curl.
•Focus on squeezing the biceps at the top when your elbows are fully behind you for maximum long-head activation.
Common Mistakes
•Letting the bar drift away from the body, which turns this into a standard Cable Curl and removes the unique bicep stretch.
•Not pulling the elbows far enough behind the torso, which limits the long-head emphasis.
•Using too much weight, which makes it impossible to maintain the drag path against the body.