EZ Bar Drag Curl

A biceps isolation exercise where the EZ-bar is dragged up the body, minimizing shoulder involvement and maximizing biceps peak contraction.

Instructions

1. Stand upright holding an EZ-bar with a supinated grip (palms facing forward), hands shoulder-width apart, with the bar resting at your thighs.
2. Keep your elbows tucked close to your torso throughout the entire movement.
3. Curl the bar upward by bending your elbows, but instead of moving the elbows forward, drag the bar up close to your body toward your chest.
4. Continue curling until the bar reaches chest height or your elbows reach approximately 90 degrees of flexion.
5. Pause briefly at the top position, squeezing your biceps.
6. Lower the bar under control back to your thighs, maintaining the same dragging path and keeping elbows tucked.
7. Repeat for your desired number of repetitions.

Tips

• The key to this exercise is keeping the bar close to your body; dragging it rather than pressing the elbows forward maximizes biceps tension.
• Keep your core tight and avoid leaning back; movement should be minimal except at the elbow joint.
• Using the EZ-bar reduces strain on your wrists compared to a straight barbell.
• Lighter weight often produces better results with this movement due to the strict form required.
• This variation is excellent for achieving a biceps peak and building thickness in the upper arm.
• If you feel excessive shoulder or front deltoid involvement, reduce the weight and focus on keeping elbows in place.