You have to leave your ego at the door to do this exercise properly.Īlso, because the drag curl is a strict curl, you can't use as much weight as a regular barbell curl, so the drag curl is not as effective for building bicep strength. Many people will have the tendency to go back to their old cheating ways if they don't deeply concentrate on form and feel through the entire set. There are no major downsides to this exercise, but it can be a challenge to maintain perfect form through the entire set. This outer part of the biceps is difficult to develop, so including exercises that activate it more than inner biceps provide an advantage for physique athletes who want balanced arm development. As a result, you increase the tension on your biceps and maximize your muscle growth, even though the stricter form forces you to use less weight.Īnother benefit is that the drag curl places greater emphasis on the long (outer) head of the biceps. (You may not notice that you start leaning back slightly or loosening up the form at the end of a set, because these can be subtle body movements, not intentional efforts to cheat).ĭuring the drag curl, you keep your elbows back and keep the bar close to your body, which eliminates almost all possibility of cheating the weight up with momentum or extraneous body movement. Most people cheat at least a little on the standard barbell curl, even if they don't realize it. The problem with traditional barbell curls is that they are easy to cheat on. Variations of the drag curl use an EZ curl bar, cable attachment or dumbbells.īarbell curls are considered the best exercise for packing the most muscle on your biceps. You need a straight barbell to perform this exercise. The gripping and flexing muscles of the forearms, and the brachialis muscle, which lies underneath the bicep, get secondary emphasis. Because of the elbows-back arm position, it may also help stimulate the long head of the bicep (outer head) to a greater degree, especially with a slightly wider than shoulder-width grip. The body drag curl targets the bicep muscles of the upper arm. The body drag curl, also known as the drag curl was Invented decades ago by the late bodybuilding trainer Vince "The Iron Guru" Gironda.ĭrag curls are a unique and stricter variation of the regular barbell curl, especially effective for targeting the outer biceps.
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