Cable Drag Curl

Intermediate

Biceps

Cable

The point of Cable Drag Curl is control through the whole range; unbroken cable tension is how it gets there.

How to do Cable Drag Curl

Stand facing a cable machine with your feet shoulder-width apart.
Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended.
Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the cable attachment back to the starting position, fully extending your arms.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Arms Exercises Cable Arm Exercises All Cable Exercises

Cable Drag Curl Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.

Common Cable Drag Curl Mistakes

Standing too near the tower so the first inch is slack

Take a step back until the cable is loaded before you begin.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Letting the last set decay into a different exercise

End the set when the pattern changes, not when the reps run out.

Easier and Harder Than Cable Drag Curl

Easier progression

Dumbbell Zottman Preacher Curl

Harder progression

Dumbbell Standing Concentration Curl

Swap Cable Drag Curl For

Ez Bar Seated Close Grip Concentration Curl

Dumbbell Biceps Curl

Lever Preacher Curl V. 2

Cable Drag Curl — Frequently Asked Questions

How do you do the Cable Drag Curl?

Stand facing a cable machine with your feet shoulder-width apart. Grasp the cable attachment with an underhand grip, palms facing up, and arms fully extended. Keeping your upper arms stationary, exhale and curl the cable attachment towards your shoulders by contracting your biceps. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Cable Drag Curl work?

The Cable Drag Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a cable machine.

How many sets and reps of the Cable Drag Curl should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Drag Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Cable Drag Curl?

Try the Ez Bar Seated Close Grip Concentration Curl, Dumbbell Biceps Curl or the Lever Preacher Curl V. 2. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.