Barbell Drag Curl
Step by step
How to perform
- Keep the barbell as close to your body as possible, and start to curl the bar upwards by bending your elbows, dragging it up along the line of your body.
- Continue to lift the barbell until your biceps are fully contracted and the bar is at shoulder level. Hold this position for a second to maximize the peak contraction in the biceps.
- Slowly lower the barbell back to the starting position, keeping it as close to your body as possible.
- Repeat this motion for the desired number of repetitions, ensuring you maintain the 'dragging' motion and keep your elbows tucked close to your body throughout.
Overview
About this exercise
The Barbell Drag Curl is a strength-building exercise that targets the biceps and forearms, promoting muscle growth and enhancing grip strength. It's ideally suited for fitness enthusiasts of all levels, from beginners to advanced, who are looking to develop their upper body strength. This exercise is particularly beneficial as it provides a unique tension curve, stimulating the biceps in a way that traditional curls do not, leading to improved muscle definition and size.
Coaching cues
Form tips
One common mistake is to sway or use the back to lift the weight. To avoid this, keep your elbows close to your body and maintain an upright posture throughout the exercise. Your body should remain stationary; only your arms should move.
To get the most out of this exercise, avoid rushing your reps. Lift the barbell in a slow, controlled motion, dragging it up along the body until your elbows reach a 90-degree angle. Then, slowly lower the barbell back to the starting position. This controlled movement will help to effectively target your biceps.
Another common mistake is to fully extend the arms at the bottom of the movement
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