Smith Machine Drag Curls for a Bicep Isolation Workout

In yesterday’s PES Enhanced Review, the video briefly showed CJ doing smith machine drag curls.

I’d tell you why, but CJ explains it better himself:

Drag Curls Using a Smith Machine, Featuring CJ Woodruff

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The most important thing to note is that he’s not going that high up.

CJ stops the bar just up under the ribcage – remember, this is an isolation exercise on the long head of the bicep, not a total arm workout.

Smith Machine Drag Curls with CJ

Notice that the bar really isn’t that high up on his torso

Why Use the Smith Machine?

This is about pure isolation. For many exercises, CJ trains by “feel” – he’s not worried about moving tons of weight (although he manages to do pretty well in that area) – and when using the Smith, you can focus all of your energy into one place.

If you’ve been told to do drag curls, but you find yourself getting too much back and shoulders into it, then give this a shot.

I liked these because I suffer from that very problem – my back and shoulders get involved way too often. Sometimes that’s fun, especially when going to exhaustion on standard curls. But when you are a bodybuilder like CJ, and need to work a specific muscle, a controlled movement goes a long way.


They did Curls in the Squat Rack, so.....

They did Curls in the Squat Rack, so…..

NO! This is the Smith Machine, a multi-faceted machine that most hardcore squatters aren’t going to be upset about.

But… it is mainly a machine used for leg movements. So if it’s busy at your gym, and lots of people are waiting around to do legs, then please oh please don’t do this right then.

Act wisely and respectfully – We take no responsibility for you upsetting any soccer moms for doing drag curls in their precious Smith Machine during a busy night.

About CJ Woodruff

CJ is Austin’s finest personal trainer. This video was recorded when he was ten weeks out from his physique competition. Follow CJ on Facebook – his feed is great!

Supplements Used For this Training Video

About the Author: Mike Roberto

Mike Roberto

Mike Roberto is a research scientist and water sports athlete who founded PricePlow. He is a biohacker with extensive experience in supplementation and dietary modification, whose personal expertise stems from several "n=1" experiments done on himself.

Mike's goal is to bridge the gap between nutritional research scientists and non-academics who seek to better their health in a system that has catastrophically failed the public.

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