Drag Curl

The Biceps Body Drag Curl is a replacement exercise for the standard biceps curl.
With regular Bicep curls you are mostly training the middle bulk of the muscle, due to the arc-like movement of the exercise, your biceps muscle is only really stimulated during the middle of the movement.
Also the drag curl prevents your front deltoids from getting in on the lift, stress where it needs to be—on your biceps.
The range of motion is minimal, and the weight it requires may be less than you’re used to, but the end result is more muscle growth, and more evenly trained biceps.

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Exercise Video

How to do

  1. Begin the exercise standing straight up and holding the barbell just outside of shoulder width.
  2. Curl the barbell up while keeping it as close as you can to your body at all times. The elbows should be kept as close to the torso as possible
  3. Pause for a second at the top of the movement before slowly returning to the starting position and repeat.

  4. Pull the bar high While the range of motion is shorter than in a standard curl, pull the bar as high as possible to maximize the effect on the biceps.
    Smith Machine you can also do a Smith machine drag curl. The fixed path guarantees perfect form.

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