Cable Drag Curl

Setup

1. 01Attach a straight bar to the low pulley.
2. 02Grip underhand at about shoulder width and stand one step back from the stack.
3. 03Stand tall with a soft knee bend and the bar resting against the thighs.
4. 04Set the shoulders down and back before the first rep.

Execution

1. 01Drag the bar straight up the front of the body, letting the elbows drift behind the torso.
2. 02Keep the bar in light contact with the torso until it reaches the lower chest.
3. 03Squeeze the biceps at the top with the elbows pulled back.
4. 04Lower along the same close path until the arms are straight.

Checkpoints

• -The bar path stays vertical and close to the body, not out in an arc.
• -Elbows move backward, never forward.
• -Shoulders stay depressed; no shrugging as the bar rises.
• -Constant cable tension at the bottom of every rep.

Common mistakes

• -Letting the elbows come forward and turning it into a standard curl.
• -Shrugging the traps to gain height.
• -Using loads that force torso lean.
• -Losing bar contact with the body and swinging it outward.