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Cable Drag Curl

Cable Drag Curl

The Cable Drag Curl is a fantastic exercise that targets the biceps, helping to build strength and definition in this muscle group. This exercise is done using a cable machine, which provides a constant tension throughout the movement, making it highly effective. To perform the Cable Drag Curl, you'll need to attach a straight or EZ bar to a low pulley of the cable machine. Stand facing the machine, with your feet shoulder-width apart, and grasp the bar with an underhand grip. Your hands should be positioned slightly wider than your shoulders. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders by contracting your biceps. Keep your core engaged and maintain a controlled movement throughout, ensuring your elbows remain close to your body. One of the unique benefits of the Cable Drag Curl is that it places continuous tension on the biceps muscle, which can help maximize muscle activation and stimulate growth. Additionally, since the cable provides resistance from the very start of the movement, it reduces the reliance on the forearms, allowing for a more isolated bicep contraction. Remember, proper form is crucial for this exercise to be effective and safe. It's always a good idea to start with a lighter weight and focus on mastering the correct technique before increasing the resistance. Incorporating the Cable Drag Curl into your arm training routine can be an excellent way to diversify your exercises, challenge your muscles from different angles, and ultimately lead to greater gains in your biceps strength and size. Give it a try and feel the burn!


  • Stand in front of a cable machine with a straight bar attachment positioned at the bottom of the machine.
  • Grasp the bar with an underhand grip, keeping your hands shoulder-width apart.
  • Step back a few feet from the machine, maintaining tension on the cable.
  • Engage your core and keep your back straight throughout the movement.
  • With your elbows slightly in front of your body, curl the bar towards your chest, squeezing your biceps at the top of the movement.
  • Hold for a moment, then slowly lower the bar back to the starting position, fully extending your arms.
  • Repeat for the recommended number of repetitions.
  • Keep your movements controlled and avoid using momentum to lift the weight.

Tips & Tricks

  • Focus on maintaining a stable posture throughout the exercise to isolate the biceps and prevent excessive momentum.
  • Engage the core muscles and squeeze the biceps at the peak contraction for maximum muscle activation.
  • Start with a lighter weight and gradually increase the resistance to ensure proper form and reduce the risk of injury.
  • Use a full range of motion by fully extending the arms and flexing the biceps at the top of the movement.
  • Incorporate a variety of grip widths to target different areas of the biceps for balanced development.
  • Control the speed of the movement, both during the lifting and lowering phases, to maximize muscle tension.
  • Utilize a controlled eccentric (negative) portion of the exercise by resisting the weight on the way down to stimulate muscle growth.
  • Experiment with different attachment options, such as straight bars or EZ bars, to vary the stimulus and prevent adaptation.
  • Consider incorporating techniques like drop sets or supersets to add intensity and challenge the muscles.
  • Prioritize recovery by giving your biceps adequate rest between training sessions and getting sufficient sleep and nutrition.

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