![]() Benefitsĭrag Curls keep your front deltoids from helping you do the lift. The forearms are the secondary muscle used when performing this lift. ![]() Your biceps are the primary muscle that gets targeted by this exercise. When you drag the bar across your body, it helps to ensure the weight gets moved in a straight line up and down. The disadvantage with dumbells is the fact you will not be able to do the drag across your torso. There is also a variation that will allow you to perform them with dumbbells. To perform the drag curl you will need a barbell, or you can also use an EZ bar or smith machine. Step 4: Repeat for the number of repetitions you plan to complete. At no time should the bar come out of contact with your torso. Keep the bar touching the front of your body. Step 3: Now inhale and lower the bar slowly back to the starting position. The top position should bring the bar approximately to the bottom of your chest. At the top position squeeze your biceps extra hard. Make sure you keep your shoulders stable and do not lift them while you are moving the weight. Step 2: Exhale and keep your elbows at the back position (not pinned to your sides like traditional curls) now flex your elbows to curl the bar by dragging it up along the front of your torso (your elbows should move backward while lifting the bar upwards). The bar should rest around the mid thigh position. Have your arms extended with only a slight bend at your elbows. Look forwards and have your shoulders pulled back and down. Move your elbows close to your torso and back. Move your feet and hands to be approximately shoulder width apart. Step 1: Grab the barbell with a supinated grip(the palms facing forwards / underhand). Barbell Drag Curl How to Guide Image Example Step by Step Description The muscles worked when you are performing it.ĭifferent benefits that come when you add it to your training program and some training tips. In this article, we will cover how you perform the Barbell Drag Curl with video and image examples.Ī step by step description on how you correctly carry out this lift. ![]() They have this name since the bar gets pulled/dragged across your body. It produces the best results for people who already have a solid foundation of muscle.ĭrag curls are also commonly called Body Drag Curls. This lift gets rated at an intermediate strength training level. The more muscle fibers you can recruit the better the results you will see. Taking your front deltoids out of the movement means your biceps will be under tension for longer and recruit more muscle fibers. Increase the size of your arms with the Drag Curl exercise.īody Drag Curls, take the deltoids out of the equation and give your biceps a maximal pump.
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