Drag Curl (Band)

An isolation curl variation where the elbows remain in a fixed position against the body, maximizing bicep contraction using a resistance band.

Instructions

1. Stand on a resistance band with feet shoulder-width apart.
2. Hold one end of the band in each hand with arms at your sides.
3. Keep your elbows locked against your torso throughout the movement.
4. Curl the band upward, bringing your hands toward your shoulders.
5. Your elbows should remain stationary; only your forearms move.
6. Squeeze your biceps at the top of the movement.
7. Lower the band back to the starting position in a controlled manner.

Tips

• The fixed elbow position eliminates momentum and isolates the biceps.
• This variation is excellent for peak contraction and muscle development.
• Keep your wrists straight throughout the movement.
• Maintain steady breathing; avoid holding your breath.
• Perform repetitions on both sides equally for balanced arm development.