Drag Curl - Smith Machine Bent Over

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Intermediate Biceps Forearms Shoulders Lower Back Strength Smith Machine Pull Compound Gym

Purpose: This exercise is used to target the biceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the biceps with a heavier weight than can typically be done with dumbbells.

Position the loaded bar at the lowest point. Bend over inside the Smith Machine with your legs straight and your feet shoulder-width apart. Hold the bar, with the palms of the hands supinated (facing away from you) about shoulder-width apart. Your elbows should be close to your body and as far behind your body as you can. This is your starting position. Drag the barbell upward, while contracting the biceps and moving your elbows to the back as far as possible. Exhale during this movement. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Slowly bring the bar back to the starting position, keeping the bar close to your body, and your elbows to the back. Inhale during this movement. Repeat for the recommended number of repetitions.

The biceps is a straight muscle with two heads. The long head of the biceps crosses both the elbow and the shoulder joint. It bends the elbow and raises the arm forward at the shoulder. The short head crosses the elbow joint and, in conjunction with the brachioradialis, supinates the hand.