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Smith Machine Drag Curl
- 1 - Set the Smith machine bar around thigh height and stand facing it with your feet about hip-width apart.
- 2 - Grip the bar with an underhand grip about shoulder-width apart, keeping your chest tall and shoulders pulled slightly back.
- 3 - Begin with your arms extended and the bar resting close to the front of your thighs.
- 4 - Curl the bar upward by driving your elbows back behind your torso, keeping the bar close to your body throughout the movement.
- 5 - Raise the bar toward your lower chest while squeezing your biceps at the top; avoid swinging or leaning back.
- 6 - Lower the bar slowly along the same path until your arms are fully extended, maintaining control and tension in the biceps.
- 7 - Repeat for the desired number of repetitions.
