Tip: Do the Drag Curl for Bigger Biceps
Tip: Do the Drag Curl for Bigger Biceps
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<p>This is a great exercise to improve the size of your biceps, yet it's rarely used, mostly because it doesn't allow for a lot of weight to be lifted and some egos just can't deal with that. Also, this exercise requires perfect form and control – things the average gym-bro doesn't have.</p>
<p>The drag curl emphasizes the brachialis and outer portion of the biceps (the long head). The number one rule is this: squeeze extra hard at the top. Here's how to do it:</p>
<div><img width="80%" src="https://www.t-nation.com/system/publishing/article_assets/3713/original/Drag-Curl-1_2.png?ts=1452546373"; alt="Drag Curl"/></div>
<ol><li>Start with the bar in contact with your upper thigh. <span>Keep your shoulders, hips and knees on the same line.</span></li>
<li>As you curl the weight up, bring your elbows back slightly. <span>The bar is kept in contact with the body at all times, hence the name. You literally drag the bar up your torso.</span></li>
<li>The range of motion for this exercise is shorter than a regular curl, especially if you have big arms. <span>Compensate by squeezing extra hard in the peak contraction position.</span></li>
<li>Lower the bar the same way, by keeping it in contact with the body. <span>Both a regular and reverse grip can be used effectively.</span></li>
</ol><p>For this exercise to work you should also use a controlled tempo. You'll need to use less weight than you typically use with a standard curl, so leave the ego in the locker room.</p>
<h4><a href="https://www.t-nation.com/training/violent-variations-1">Related: Violent Exercise Variations</a></h4>
<h4><a href="https://www.t-nation.com/training/the-best-biceps-exercises-youre-not-doing""">Related: The Best Biceps Exercises You Aren't Doing</a></h4>
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<p><nobr>Christian Thibaudeau</nobr></p>
<p class="bio">Specializing in building bodies that perform as well as they look, Christian Thibaudeau is one of the most sought-after trainers by the world's top bodybuilders and CrossFit competitors.</p>
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<p>This is a great exercise to improve the size of your biceps, yet it's rarely used, mostly because it doesn't allow for a lot of weight to be lifted and some egos just can't deal with that. Also, this exercise requires perfect form and control – things the average gym-bro doesn't have.</p>
<p>The drag curl emphasizes the brachialis and outer portion of the biceps (the long head). The number one rule is this: squeeze extra hard at the top. Here's how to do it:</p>
<div><img width="80%" src="https://www.t-nation.com/system/publishing/article_assets/3713/original/Drag-Curl-1_2.png?ts=1452546373"; alt="Drag Curl"/></div>
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<ol><li>Start with the bar in contact with your upper thigh. <span>Keep your shoulders, hips and knees on the same line.</span></li>
<li>As you curl the weight up, bring your elbows back slightly. <span>The bar is kept in contact with the body at all times, hence the name. You literally drag the bar up your torso.</span></li>
<li>The range of motion for this exercise is shorter than a regular curl, especially if you have big arms. <span>Compensate by squeezing extra hard in the peak contraction position.</span></li>
<li>Lower the bar the same way, by keeping it in contact with the body. <span>Both a regular and reverse grip can be used effectively.</span></li>
</ol><p>For this exercise to work you should also use a controlled tempo. You'll need to use less weight than you typically use with a standard curl, so leave the ego in the locker room.</p>
<h4><a href="https://www.t-nation.com/training/violent-variations-1">Related: Violent Exercise Variations</a></h4>
<h4><a href="https://www.t-nation.com/training/the-best-biceps-exercises-youre-not-doing""">Related: The Best Biceps Exercises You Aren't Doing</a></h4>
</div>
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<p><nobr>Christian Thibaudeau</nobr></p>
<p class="bio">Specializing in building bodies that perform as well as they look, Christian Thibaudeau is one of the most sought-after trainers by the world's top bodybuilders and CrossFit competitors.</p>
<h4><a href="https://twitter.com/Coach_CThib"; target="_blank">Follow Christian Thibaudeau on Twitter</a></h4>
</aside><p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
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