Upper Arms Exercise · Cable

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Cable Drag Curl

Category

Upper Arms

Equipment

Cable

Target

Biceps

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The drag curl pulls the elbows back as the bar rises instead of keeping them fixed in place, which shortens the front-delt involvement and keeps tension locked onto the biceps through a straighter bar path. It's a technique borrowed from old-school bodybuilding to reduce shoulder cheating on heavier curls. The bar should stay in contact with the torso the whole way up — losing that contact usually means the front delts have taken over.

How to Do the Cable Drag Curl

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Grip the cable attachment with an underhand grip, palms facing up, arms fully extended.
3. Without moving your upper arms, exhale and curl the attachment toward your shoulders by contracting your biceps.
4. Pause briefly at the top of the movement, squeezing your biceps.
5. Inhale and slowly lower the attachment back to the starting position, fully extending your arms.
6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Muscles Worked

The Cable Drag Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have cable? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Cable Drag Curl work?

The Cable Drag Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Cable Drag Curl?

The Cable Drag Curl is done with a cable.

What's a good alternative to the Cable Drag Curl?

If you don't have access to a cable, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.