How to do the Cable Drag Curl
BicepsCableBeginner
The cable drag curl strips away momentum and forces your biceps to work through a uniquely extended range of motion that a standard curl simply cannot replicate. Master this movement and you will build thicker, fuller biceps by targeting the long head in a way most lifters never experience.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Set the cable pulley to the lowest position, grip the straight bar with an underhand grip shoulder-width apart, and stand close to the machine.
- Initiate the curl by driving your elbows back behind your body rather than forward, dragging the bar up along your torso.
- Keep the bar in contact with your body throughout the entire movement as you curl it toward your upper abdomen.
- Lower the bar slowly back down the same dragging path, fully extending your arms to complete the rep.
Common mistakes
- Letting the elbows drift forward, which turns this into a standard curl and eliminates the long-head emphasis. Fix: actively push your elbows behind your torso throughout the lift.
- Standing too far from the cable stack, which creates a horizontal pull angle and reduces constant tension. Fix: stand close enough that the cable pulls nearly vertical at the bottom.
- Rushing the eccentric and letting the weight drop. Fix: take at least two full seconds to lower the bar, keeping it dragging against your body on the way down.
Pro tip — At the top of each rep, pause for one second and consciously squeeze your elbows even further back to achieve maximum long-head contraction before beginning the descent.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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