Drag Curl

Think of this as a curl with a twist - friendly bear style! Instead of swinging the bar out, you pull it close like you're dragging honey up your chest. It's a great way to really focus on your biceps while keeping your shoulders out of the spotlight.

Instructions

1. Stand up straight with a barbell held with a shoulder-width supinated grip.
2. Keep your elbows close to your torso and your back straight.
3. Curl the barbell by dragging it up your body, keeping your elbows behind.
4. Squeeze your biceps at the top of the movement.
5. Lower the barbell back to the starting position in a controlled manner.

Benefits

• Targets the long head of the biceps effectively.
• Builds overall arm strength.
• Can improve grip strength.

Key Points

• Keep elbows pulled back throughout the movement.
• Focus on the drag motion rather than a traditional curl.
• Maintain a straight back and tight core.
• Control the weight during both the lifting and lowering phases.

Common Mistakes

• Not keeping the elbows pulled back.
• Using momentum to lift the weight.
• Not controlling the eccentric (lowering) phase.
• Arching the back excessively.