Barbell Drag Biceps Curl
The Barbell Drag Biceps Curl is a variation of the traditional biceps curl that targets the biceps in a unique way. By 'dragging' the barbell toward you while performing the curl, you place more emphasis on the long head of the biceps, resulting in a more intense workout.
Execution
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1
Begin by holding a barbell with an underhand grip, hands shoulder-width apart.
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2
Stand upright with your feet hip-width apart and your knees slightly bent.
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3
Keep your elbows close to your body and 'drag' the barbell upward along your body by contracting your biceps.
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4
Pull the barbell upward to your chest while drawing your elbows backward.
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5
Lower the barbell slowly and under control back to the starting position.
Benefits
- Increased focus on the long head of the biceps for fuller development.
- Improved grip strength through the use of a barbell.
- Less pressure on the wrists compared with traditional curls.
Common Mistakes
- ! Performing the exercise too quickly, which can lead to less muscle activation and an increased risk of injury.
- ! Not fully extending the arms at the bottom of the movement, resulting in reduced muscle activation.
- ! Using too much weight, causing technique to deteriorate.
Target Muscles
This exercise primarily targets the biceps brachii, particularly the long head of the biceps. The brachialis and brachioradialis are also trained to a lesser extent.
Possible Alternatives
- For a lighter variation, you can use dumbbells instead of a barbell.
- To increase the intensity, try performing the exercise with a slower return movement or add an isometric hold at the top of the curl.
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