Cable Drag Curl
Master the Cable Drag Curl to build peaked biceps. This isolation exercise targets your upper arms by pulling the cable up your torso with pinned elbows.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Cable Drag Curl
Description
A cable drag curl is a resistance exercise that targets the bicep muscles. The exercise involves pulling a cable towards the body while keeping the elbows stationary.
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How to do Cable Drag Curl
- 01Setup
Stand facing a low cable pulley with a straight bar or EZ bar attachment. Grab the bar with an underhand grip, hands shoulder-width apart.
- 02Setup
Take a step or two back to create tension, keeping your chest up, shoulders back, and core engaged. Let the bar hang at arm's length, fully extending your elbows.
- 03
Initiate the movement by pulling the bar upwards, keeping your elbows tucked close to your sides and actively "dragging" the bar up your torso.
- 04
Continue to pull until your forearms are perpendicular to the floor or the bar reaches around mid-chest height, squeezing your biceps at the top.
- 05
Slowly and with control, lower the bar back to the starting position, allowing your elbows to fully extend. Exhale as you lower the weight.
Tips
- Focus on keeping your elbows pinned to your sides throughout the entire movement to maximize bicep isolation and prevent deltoid involvement.
- Visualize your biceps contracting as you pull the bar up and stretching as you lower it, enhancing the effectiveness of each repetition.
- Emphasize the eccentric (lowering) phase, taking 2-3 seconds to return the bar to the starting position for greater muscle stimulus.
- Maintain a stable base with feet shoulder-width apart or one foot slightly forward for balance, especially when using heavier loads.
Common mistakes
- Avoid using momentum from your back or shoulders; instead, reduce the weight and focus on strict bicep contraction.
- Do not let your elbows move away from your sides during the curl; keep them tucked in to target the biceps effectively.
- Ensure you fully extend your arms at the bottom and achieve a strong bicep contraction at the top to maximize muscle engagement.
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Is Cable Drag Curl good for beginners?
Cable Drag Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Drag Curl?
You need Cable to perform Cable Drag Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Drag Curl?
Focus on keeping your elbows pinned to your sides throughout the entire movement to maximize bicep isolation and prevent deltoid involvement. Visualize your biceps contracting as you pull the bar up and stretching as you lower it, enhancing the effectiveness of each repetition. Emphasize the eccentric (lowering) phase, taking 2-3 seconds to return the bar to the starting position for greater muscle stimulus. Maintain a stable base with feet shoulder-width apart or one foot slightly forward for balance, especially when using heavier loads.
What are common mistakes when doing Cable Drag Curl?
Avoid using momentum from your back or shoulders; instead, reduce the weight and focus on strict bicep contraction. Do not let your elbows move away from your sides during the curl; keep them tucked in to target the biceps effectively. Ensure you fully extend your arms at the bottom and achieve a strong bicep contraction at the top to maximize muscle engagement.
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Assisted Standing Triceps Dip
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Body Up
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Free · iPhone only · Available on the App Store