- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBarbell
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Target Muscle Group
Barbell Drag Curl Overview
The barbell drag curl is a variation of the barbell curl and an exercise used to build the muscles of the biceps.
Building big biceps is a goal for many aesthetic-driven gym-goers. Incorporated a variety of curl variations, such as the barbell drag curl, into your bicep workout can help you build big and balanced biceps.
Barbell Drag Curl Instructions
- Select the desired weight, load it onto the bar, and assume a shoulder width stance.
- Using a supinated (palms up) grip, take a deep breath and curl the barbell towards your shoulders.
- As you pull the bar upwards, keep it close to your torso by allowing the elbows to drift slightly behind the body.
- Once the biceps are fully shortened, slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Barbell Drag Curl Tips
- Maintain a slight bend in the elbow at the bottom of the movement to keep tension through the biceps.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
- If you experience forearm or wrist discomfort while using a barbell, switch to an EZ curl bar or dumbbells.
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Another tip: Your elbows should move backwards (behind you) while you curl. Don't try and keep them in line w/ your torso. Also you can get even more pop on this by coming up higher then the picture shows. Take the bar up above your nipples when you curl.