Looking to upgrade your bicep game with a fresh and challenging exercise? Look no further than the barbell drag curl.
This powerful move not only engages your biceps, but also engages your forearms.
This exercise is popular among weightlifters and fitness enthusiasts.
In this blog, we will provide a guide on the following topics:
- What is barbell drag curl
- Muscle worked during curl
- Benefits of doing this exercise.
- How to perform barbell drag curl correctly.
- The best variations of the drag curl
- How to add variety to your workout routine.
Now, grab your barbell and get ready to do a drag curl exercise.
- What is Barbell Drag Curl
- What Muscles Worked During Barbell Drag Curl?
- Benefits Of Doing The Barbell Drag Curl?
- How to perform the Barbell Drag Curl Correctly
- Proper Form for Doing Barbell Drag Curls
- 1. Keep Your Elbows Close to Your Sides
- 2. Use Controlled Movements
- 3. Focus on the eccentric Movement
- 4. Start the light Weight
- 5. Warm Up
- Best Variations Of Drag Curl
- 1. EZ Bar Drag Curl
- 2. Barbell reverse drag curl
- 3. Drag Curl With Hold
- How to perform the drag curl hold correctly
- Best alternative Of Barbell drag curl
- Barbell curl vs drag curl
- How many barbell curls should i do
- Are barbell drag curls effective?
- Do drag curls target the long head?
- Know More About Bicep Training
- 8 Best Dumbbell Biceps Exercises For Mass And Strength
What is Barbell Drag Curl
The barbell drag curl is a weightlifting exercise that targets the biceps, forearms, and brachioradialis muscles.
It is performed by holding a barbell close to the body, dragging and curling it towards the shoulder in a smooth, controlled motion.
The barbell drag curl is different from traditional bicep curls because it involves using the brachioradialis and brachialis muscles in addition to the biceps.
You can perform this exercise using either a standard barbell or an EZ curl bar.
What Muscles Worked During Barbell Drag Curl?
The drag curls primarily activate both the heads of the biceps brachii, a long head and a short head.
It is particular focus on the “peak” or long head of the biceps.
The barbell drag curls secondarily worked your brachialis, a muscle in your biceps that lies beneath your biceps brachii. It also activates your brachioradialis, the most prominent muscle in your forearm.
The drag curls also work your abs & back, as a stabling muscles of your body during the curling motion.
Benefits Of Doing The Barbell Drag Curl?
Barbell drag curl has many benefits due to the nature of its training stimuli & angle at which the exercise is performed.
- The barbell drag curl is an effective exercise for activating the biceps brachii muscles.
- The dragging motion of the barbell during drag curl helps to improve grip strength.
- Helps to build bigger and stronger forearms.
- Adding barbell drag curl to your routine can help prevent boredom by offering a new exercise to focus on.
How to perform the Barbell Drag Curl Correctly
Here are the steps for performing the barbell drag curl:
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell slightly wider than shoulder-width apart, with your palms facing forward.
- Hold the barbell close to your body, with your arms extended and the bar touching your thighs.
- Keeping your elbows close to your sides, slowly drag the bar up.
- As the bar reaches your waist, curl it upwards towards your chest.
- Pause at the top of the curl, then slowly lower the bar back down to the starting position.
- Repeat for 8–12 reps.
Proper Form for Doing Barbell Drag Curls
1. Keep Your Elbows Close to Your Sides
Keeping your elbows close to your sides helps you target your biceps, forearms, and brachioradialis.
2. Use Controlled Movements
Perform the barbell drag curl with slow and controlled movements, avoiding swinging the weight.
3. Focus on the eccentric Movement
Pay attention to the negative part of the movement and slowly lower the bar back down to the starting position.
4. Start the light Weight
It is important to start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.
Using a weight that is too heavy can lead to improper form and increase the risk of injury.
5. Warm Up
Always warm up before performing the drag curl, including a few light sets to warm up your muscles.
Best Variations Of Drag Curl
For additional variations, you can perform this drag curl with different bars and grips.
1. EZ Bar Drag Curl
The EZ bar drag curl is a variation of the bicep drag curl exercise that primarily targets the biceps and forearm.
The exercise is performed with an EZ bar, which is a barbell with a unique shape that allows for a more comfortable grip.
The use of an EZ bar places the wrists in a semi-supinated position, which reduces the strain on the connective tissue and prevents the forearms from being forced into an unnatural level of supination.
How to perform the EZ Barbell Drag Curl Correctly
- Stand with your feet shoulder-width apart and hold the EZ bar.
- Keeping your elbows close to your sides, slowly drag the bar up. The bar should stay close to your torso as you lift it, which gives the exercise its “drag” name.
- Pause briefly at the top of the curl, then lower the bar back down to the starting position.
- Repeat for the desired number of reps.
2. Barbell reverse drag curl
The barbell reverse drag curl is a variation of the barbell curl that targets the brachioradialis, biceps, and forearms.
In this exercise, you hold the barbell in a reverse grip, with your palms facing down, and curl the weight up towards your chest.
Compared to the regular reverse curl, reverse drag curls help you to maintain tension on the target muscles because you cannot swing the weight up with your shoulders.
Read More: Reverse Bicep Curl: Muscle Worked, Benefits, Variations
How to perform the Barbell reverse drag curl Correctly
- Stand with your feet shoulder-width apart and hold the barbell with a reverse grip (palms facing down).
- Keep your elbows close to your sides and maintain a straight back throughout the entire movement.
- Slowly drag and curl the barbell up towards your chest, focusing on engaging the brachioradialis, biceps, and forearms.
- Pause at the top of the movement and then slowly lower the bar back down to the starting position.
- Repeat for the desired number of reps.
3. Drag Curl With Hold
The drag curls hold involves holding the weight at the top of the movement for a set amount of time.
This exercise can help to increase the time under tension for the biceps, brachioradialis, and forearms, leading to increased muscle activation and growth.
How to perform the drag curl hold correctly
- Grasp the barbell with an underhand grip, keeping your elbows close to your sides.
- Drag the barbell up towards your chest.
- At the top of the movement, hold the weight for a set period of time, typically 5–10 seconds.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of reps
Best alternative Of Barbell drag curl
If you are looking for an alternative to the barbell drag curl, here are a few exercises that can help target similar muscle groups:
- Dumbbell Hammer Curl: This exercise focuses on the biceps, forearms, and brachioradialis and can be performed using dumbbells.
- Concentration Curl: Concentration curls are a type of bicep exercise that are performed by sitting down with one arm braced against the inner thigh and lifting a weight with a concentrated, slow motion
- Incline Dumbbell Curl: This exercise targets the upper portion of the biceps and can be performed while seated on an incline bench.
- Preacher Curl: Preacher curls help to maintain a consistent range of motion during the exercise, which can be beneficial for those who may struggle with form during other bicep exercises.
- Cable Curl: Cable curls are an effective exercise for targeting the biceps muscle group. By using cables, you can maintain constant tension on the muscles throughout the entire range of motion, which can lead to better muscle activation and growth.
Barbell curl vs drag curl
The Barbell curl is a traditional bicep curl exercise that is performed by curling the weight up towards the chest. This exercise primarily targets the biceps.
The barbell curl is performed by keeping the elbows close to the sides and dragging the barbell up towards the chest. This exercise targets not only the biceps, but also the brachioradialis and the forearms.
How many barbell curls should i do
The number of barbell curls you should do will depend upon your goals and fitness level.
- For General Fitness: 2–3 sets of 8–12 repetitions with a moderate weight.
- For Muscle Building: 3–4 sets of 6–8 repetitions with a heavy weight.
- For Endurance Training: 3–4 sets of 15–20 repetitions with a lighter weight.
Are barbell drag curls effective?
Yes, barbell drag curls can be an effective exercise for targeting the biceps, brachioradialis, and forearms.
It helps to stimulate a greater number of muscle fibers.
Do drag curls target the long head?
Yes, the barbell drag curl can target the long head of the biceps muscle.
The unique grip and movement pattern can help to better target the long head compared to traditional bicep curls.
Barbell drag curl is a great exercise for targeting the biceps and forearms, improving grip strength, and increasing muscle activation and control.
When incorporating it into your workout routine, be sure to use proper form and start with lighter weights before gradually increasing the weight.
Know More About Bicep Training
- Spider Curls: Muscle Worked, Benefits, Alternate & Tip
- 12 Best Long Head Bicep Exercises For Massive Peaks
- Short Head Bicep Workout For Mass and Strength
- 10 Best Back and Bicep Dumbbell Workout
- Barbell Bicep Exercises & Workout For Mass & Strength
8 Best Dumbbell Biceps Exercises For Mass And Strength
Discover the benefits of barbell drag curl for building bicep strength and size. Learn how to perform this exercise with proper form and technique to achieve the best results.