Description

The barbell drag curl is a variation of the traditional bicep curl that specifically targets the biceps while also engaging the forearms.

Starting Position

Stand straight with your feet shoulder-width apart, hold a barbell with an underhand grip, and let your arms hang down in front of you with elbows fully extended.

Technical Execution

Keeping your elbows close to your body, curl the barbell up towards your chest while focusing on squeezing your biceps at the top of the movement. Lower the barbell back down in a slow and controlled manner.

Range of Motion

Ensure a full range of motion by fully extending your arms at the bottom of the movement and curling the barbell up as high as possible without compromising form.

Variations

Variations of the drag curl include using an EZ barbell or dumbbells for different angles of the movement.

Common Mistakes

Common mistakes include using momentum to lift the weight, arching the back, and not fully extending the arms at the bottom of the movement.

Practical Advice

Focus on controlled movements, keep your elbows close to your body, and maintain proper form throughout the exercise.

Additional Notes

This exercise can help improve bicep peak and overall arm strength.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

biceps

Secondary Muscles

forearms