Drag Curl

What it is

This barbell movement is a variation of the biceps curl where you drag the bar closely along your body. You will keep your elbows pulled back, which puts maximum tension on your biceps. It primarily targets your biceps and also significantly engages your forearms. This exercise offers a distinct way to build arm strength.

Technique tips

• Use a supinated grip, with your palms facing forward.
• Keep your elbows pulled back and close to your body.
• Exhale as you drag the barbell up along your torso.
• Maintain constant contact between the bar and your body.
• Control the bar slowly as you return to the starting position.
• Avoid shrugging your shoulders during the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.