Form cues
- Keep the bar close
- Drive elbows back
- Chest tall
- Control the lowering
Exercise
Barbell Drag Curl
Upper arms, barbell
A barbell biceps curl variation where the bar stays close to the torso and the elbows move back as you lift.
Target: biceps. Also works: forearms.
Steps
- Stand tall with feet about hip-width apart and hold the barbell with an underhand grip at your thighs.
- Pull your shoulders slightly back and keep your elbows behind your torso.
- Curl the bar upward by sliding it close along the front of your body as your elbows travel back.
- Lift until the bar reaches your upper stomach or lower chest without letting it drift away from you.
- Lower the barbell slowly along the same path until your arms are straight again.
Common mistakes
- Letting the bar swing forward away from the body
- Bending the wrists back as the bar rises
- Rocking the torso to start the curl
- Flaring the elbows out to the sides
Breathing
Inhale at the bottom, exhale as you drag-curl the bar up, and inhale as you lower it back down.
In the app, search for Barbell Drag Curl and add it to a workout.