Drag Curl

A barbell curl variation where the bar stays in contact with your torso throughout the movement, reducing shoulder involvement.

Instructions

1. Grab a barbell with a supinated grip (palms facing forward) and position your elbows close to your torso.
2. Keep your elbows slightly back as you prepare to curl.
3. As you exhale, curl the bar up while keeping it in contact with your torso by dragging it upward.
4. Bring your elbows back further as the bar rises, driving maximum biceps engagement.
5. Avoid lifting your shoulders and maintain an upright posture throughout.
6. Slowly lower the bar back to the starting position while keeping it in contact with your torso.

Tips

• Keep the bar in constant contact with your body to minimize shoulder involvement and isolate the biceps.
• The dragging action should feel like you’re drawing the bar up your torso in a controlled manner.
• Avoid excessive shoulder flexion by maintaining elbows positioned back.
• Use a controlled tempo and avoid swinging the weight through momentum.