Drag Curl

What is Drag Curl? The drag curl is a biceps exercise that targets the biceps brachii muscle. This exercise involves keeping the barbell or dumbbells close to the body throughout the movement, which increases the tension on the biceps.

Tutorial

1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart.
2. Keep the barbell close to your body, almost dragging it up along your torso as you curl it towards your shoulders.
3. Squeeze the biceps at the top of the movement, then slowly lower the barbell back to the starting position.

Common Mistakes

• Using momentum: Avoid swinging the weight up by using momentum from your body. This reduces the effectiveness of the exercise.

• Lifting the elbows: Keep your elbows close to your body throughout the movement to fully engage the biceps. - Not controlling the weight: Avoid dropping the weight quickly on the way down; instead, focus on controlling the negative phase of the exercise.

Tips for Better Results

• Focus on the mind-muscle connection: Concentrate on feeling the biceps working throughout the exercise. - Use a controlled tempo: Slow down the movement to increase time under tension and maximize muscle activation.

• Adjust grip if needed: Experiment with grip width to find the position that best targets your biceps.

Muscles Worked The drag curl primarily targets the biceps brachii muscle, specifically the short head of the biceps. Additionally, it also engages the brachialis muscle, which lies underneath the biceps and contributes to arm size and strength.