Drag Curl
Compound exercise targeting the biceps with a barbell. Curl by flexing the elbows with the upper arms fixed to your sides, squeeze at the top, then lower slowly.
Muscles worked
- Biceps (primary)
Equipment
Barbell
How to do it
- 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.
Sets and reps to start with
3 sets of 12 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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