Biceps, with emphasis on the longer (outer) head or “peak”.
Best In Workout:
You can placed the frag curl anywhere in your training repertoire, just as long as you precede or follow it woth moves that hit the short, inner head as well as your forearms.
Sets & Reps:
Perform 3-4 sets with 12-15 reps
It’s A Drag:
Stand holding a bar in front of your upper thighs, with your chest up, shoulders back and eyes focused forward. Begin the move by pulling your elbows back as you raise the bar toward your upper abs/lower chest. With the drag curl, you are forced to eliminate as much deltoid involvement as possible. This means you want to keep your elbows back and pull your elbows behind you as you drag the bar up your abdomen., which is why the range of motion is so limited.
Range Of Motion:
The bar should not come any higher than your upper abs. If it does, it means you are allowing your elbows to travel too far forward., engaging more delts than desired. Make sure those elbows move backward not forward.
No Balance Required:
Because you are using the Smith-machine, you do not have to worry about balancing the bar. Therefore, you can probably lift more weight than you would typically lift with the free-weight version. Do not be afraid to overload the muscles.