Drag Curl

Differentiation: Mechanics

This variation of a bicep curl is unique. Here is how: you pull the bar directly up against your chest. This movement forces the short head of your biceps to work. This increases the short head's overall definition. You also use a short Olympic bar for this exercise. The bar keeps your wrists in a position | that engages the short head of your biceps.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain a fixed-weight barbell.

3) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.

4) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

5) Stand behind the loaded bar running across your ankles.

6) ...with your feet shoulder-width apart for stability.

7) Bend down to grasp the bar using an underhand grip

8) Raise the bar to standing position.

9) Hold the bar at your waist.

10) Pin your elbows against the sides of your torso.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the bar up to your lower chest.

3) ...until the bar reaches your lower chest.

4) This is the ending position.

5) Once the bar touches your chest, squeeze your biceps and hold this position for a count of one second.

6) Inhale while slowly lowering the bar to starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Avoid swinging your body in an attempt to assist with lifting the bar. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep the bar as close to your torso as possible. The bar should be in contact with your torso and your elbows should extend back behind your torso.

Keep your elbows close to the sides of your body.

Keep your upper arms stationary and focus on only moving your forearms.

Gear Advice

Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Take note: this exercise requires less weight than a typical bicep curl. Imagine dragging the bar up along your torso.

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