Drag Curl

An isolation exercise targeting the biceps through a unique curling motion that minimizes involvement of the shoulders.

Instructions

• Start with a barbell, standing up with your torso straight and a very small incline forward. The bar should rest against the top of your thighs with elbows slightly bent.
• Curl the bar up while keeping it as close to you as possible by dragging the elbows backward. Don't lift the elbows or shoulders.
• Continue to lift the barbell to the top by dragging it along your body until your biceps are fully contracted and the bar is at shoulder level.
• Hold the contraction for a second and squeeze the biceps hard.
• Slowly lower the bar back to the starting position by keeping the bar as close as possible to your body.

Common Mistakes to Avoid

• Using too much weight which causes swinging and relies on momentum instead of proper form.
• Lifting elbows or shoulders during the exercise, which shifts the focus from the biceps.
• Not controlling the negative portion of the movement, leading to a less effective workout.
• Flailing the bar away from the body instead of keeping it close throughout the movement.

Additional Information