Cable Drag Curl

Muscles worked

Setup

1. Attach a straight bar or EZ-bar to the low pulley of a cable machine.
2. Stand facing the machine with a shoulder-width, underhand (supinated) grip on the bar.
3. Position your feet shoulder-width apart and stand close enough to the pulley so the cable is nearly vertical.
4. Maintain a neutral spine with your chest up and shoulders retracted.

How to do it

1. Exhale as you pull the bar vertically up your torso, driving your elbows straight back behind your ribcage.
2. Keep the bar in light contact with your body throughout the movement, ending when the bar reaches lower-chest height.
3. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
4. Inhale as you slowly lower the bar back down along the same vertical path to the starting position.

Form checklist

• Keep elbows pinned back and do not allow them to drift forward at any point.
• Ensure the bar travels in a straight vertical line rather than a traditional curling arc.
• Avoid shrugging your shoulders or using momentum from your hips to lift the weight.
• Keep your wrists neutral and firm to ensure the biceps do the work.

Pro tips

• Imagine you are trying to scrape the bar up your shirt to ensure the correct vertical path and maximize long-head activation.
• Focus on the 'pinch' in the peak of the biceps at the top of the rep where the tension is highest.

Make it harder

• Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
• Perform the eccentric (lowering) phase over 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable drag curl work?

The cable drag curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the cable drag curl?

The cable drag curl uses cable.

Is the cable drag curl good for beginners?

The cable drag curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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