The drag curl is a variation of the traditional bicep curl where the barbell is kept in close contact with the body throughout the movement. This exercise particularly targets the outer head of the biceps while minimizing front deltoid involvement.
Step by step guide:
- Stand with feet shoulder-width apart holding barbell
- Grip the bar with hands slightly wider than shoulder width
- Keep elbows close to body sides
- Curl bar up while keeping it in contact with or very close to your body
- Lead the movement with your elbows
- Continue until bar reaches upper abs/lower chest
- Lower the weight with control
- Maintain contact or close proximity to body
- Perform 8-12 repetitions for 3-4 sets
Tips
Keep bar close to body throughout movement. Focus on bicep contraction. Minimize shoulder involvement. Control the descent phase. Maintain proper posture throughout.
Benefits
Targets outer bicep head effectively. Develops peak bicep contraction. Improves isolation technique. Builds bicep strength and mass. Enhances mind-muscle connection.
Prevention
Start with lighter weights to master form. Avoid swinging or using momentum. Keep wrists straight throughout. Don’t arch back. Stop if experiencing elbow pain.
