Drag Curl (Cable)
Also called Cable Drag Curl
How to do it
Attach a straight bar to a low cable pulley and grab it with a supinated grip, elbows close to your torso and drifting back. Drag the bar up along your torso, keeping it close and elbows back, then lower it under control back to the start.
Setup
Attach a straight or cambered bar to the low pulley and stand close with a shoulder-width underhand grip. Keep wrists straight, shoulders down, torso braced, and cable tension at the bottom.
Where you should feel it
In the biceps throughout the close-to-body curl and continuous return, with the forearms holding the bar and rear delts drawing the elbows backward.
When to use it
Use for biceps hypertrophy with continuous tension and the defining elbows-back drag path. Controlled sets of 10-15 reps work well.