DRAG CURL

the simplest way to set these up is using a single 41 inch resistance band and all you got to do is basically step right on the spam kind of shoulder width apart and then we're going to grab kind of also shoulder width apart with our hands and then we're going to execute the drag curl so get your hands in kind of a comfortable position and then what we're gonna do like I said before is we are going to basically drag the band up our midsection or if you had a bar or dumbbells it's the same concept basically that weight drags up our midsection we're keeping our spine nice and vertical and then we're driving our elbows back to get that contraction of the bicep big squeeze at the top and then let it down nice and slow these are all about control for the rep and you're going to notice a lot of contraction and force at the top and also I kind of like to like relax my hands and wrists here because it helps to be able to to drive that elbows the elbows back and and get that full contraction when I have my wrists like locked and tight I can't get as much contraction on the bicep so I like to keep the wrists relaxed and focus on squeezing and and feeling all the tension right in those biceps and controlling the rep.

Unlock the bar on the Smith machine and hold it in front of your thighs with an underhand grip, as you would holding a free-weight barbell. Slowly curl the bar upward allowing your elbows to track behind your body as the barbell goes up. Stop at about chest height and slowly lower the bar back to the start position. This exercises helps to minimize the involvement of the front delts, which come into play when the elbows move forward during curls. And with the biceps moving behind the body, this exercise further targets the biceps long head.