Benefits Of This Exercise
- The drag curl is a great addition to any upper-body or arms-focused workout routine.
- It can be performed with moderate to high reps, such as 8-15 per set.
- The exercise allows for targeting the biceps without the involvement of the front deltoids.
- Keeping the elbows tucked back will ensure the weight is being pulled up your torso and not out in front of your body.
- This will maximize the effectiveness of the exercise and allow you to get the most out of your workout.
- The drag curl is an effective way to build strength and size in the biceps, even for beginners.
- It is also a great choice for cutting down on deltoid involvement in curl.
- The drag curl is especially effective for targeting the biceps long head.
Step by Step Instructions For Drag curl
- 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.
Variations: You can use dumbbells or the smith machine.
Warm Up Tips
- Start with a supinated grip on the barbell, palms facing forward.
- Keep your elbows close to your torso and back.
- Curl the barbell up while dragging it along your torso.
- Keep your elbows tucked back and avoid lifting your shoulders.
- Slowly return to the starting position, maintaining contact between the barbell and your torso.
- Repeat for the recommended number of repetitions.
- Variations: You can use dumbbells or the smith machine.
Warm up tips for the drag curl:
- Perform some light cardio to increase blood flow and warm up your muscles.
- Do some dynamic stretches for your biceps and shoulders to loosen up the joints.
- Start with a lighter weight and gradually increase the load to prepare your muscles for the exercise.
- Perform a few sets of regular bicep curls to activate the biceps and get them ready for the drag curl.
- Take breaks between sets to rest and recover, allowing your muscles to warm up properly.
- Listen to your body and adjust the weight and intensity of the exercise according to your fitness level.
- Remember to maintain proper form throughout the warm up and the actual exercise to prevent injury.
Drag curl Safety Tips
- Ensure proper form: When performing the drag curl, it is important to maintain proper form to prevent injury. Make sure to grab the barbell with a supinated grip (palms facing forward) and keep your elbows close to your torso and back.
- Keep the weight in contact with your torso: Throughout the exercise, it is crucial to keep the barbell in contact with your torso at all times. This will help target the biceps effectively and prevent any unnecessary strain on other muscles.
- Avoid lifting your shoulders: To maximize the effectiveness of the drag curl, it is essential to avoid lifting your shoulders during the movement. Focus on keeping your elbows back and concentrate on the biceps contraction.
- Start with lighter weights: If you are new to drag curls or strength training in general, it is recommended to start with lighter weights. This will allow you to focus on proper form and gradually increase the weight as you become more comfortable and confident with the exercise.
- Listen to your body: Pay attention to any discomfort or pain during the drag curl. If you experience any unusual or sharp pain, stop the exercise immediately and consult with a fitness professional or healthcare provider.
- Variations: If you prefer, you can use dumbbells or the smith machine instead of a barbell for drag curls. This can provide variety to your workout routine and target the biceps in different ways.