Barbell Drag Curl

Setup

1. 01Stand holding a barbell with a shoulder-width underhand grip.
2. 02Let the bar rest against the thighs.
3. 03Soften the knees and brace the trunk.
4. 04Keep the shoulders down and back.

Execution

1. 01Drag the bar straight up along the torso.
2. 02Drive the elbows back as the bar rises.
3. 03Stop when the bar reaches the lower chest.
4. 04Lower the bar down the same path.

Checkpoints

• -The bar stays in contact with the body throughout.
• -Elbows travel behind the torso, not out front.
• -Shoulders stay depressed; the traps do not shrug the bar.
• -The bar path is vertical, not an arc.

Common mistakes

• -Letting the bar drift away from the torso into a normal curl.
• -Shrugging the shoulders to gain height.
• -Loading too heavy and cutting the range short.
• -Rocking the torso backward to finish the rep.