Drag Curl
- Works
- Biceps, plus forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Cues
- Elbows drift back, not forward.
- Drag the bar up the torso.
- Squeeze at the chest.
- Lower along the same path.
Common mistakes
- Bar coming off the body.
- Elbows swinging forward.
Where to start
Sets3
Reps8-12
Rest1 min
Tempo2-1-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.