EZ-Bar Drag Bicep Curl

Master the EZ-Bar Drag Bicep Curl to sculpt strong, defined biceps. This unique curl variation keeps the bar close, maximizing bicep tension throughout

IntermediateUpper Arms EZ Barbell

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of EZ-Bar Drag Bicep Curl

Isolation

Bar Close Grip Biceps Curl

Upper Arms · Body weight

Intermediate

Isolation

Bar Biceps Curl

Upper Arms · Body weight

Intermediate

Isolation

EZ-Barbell Standing Wide Grip Biceps Curl

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Isolation

EZ-bar Biceps Curl (with arm blaster)

Upper Arms · Biceps Brachii · EZ Barbell

Intermediate

Description

An EZ-bar curl variation where you keep the bar close to your body, 'dragging' it up and down to work your biceps intensely.

Save EZ-Bar Drag Bicep Curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do EZ-Bar Drag Bicep Curl

01
Setup
Stand tall with your feet shoulder-width apart, holding an EZ bar with a supinated (underhand) grip, hands slightly inside shoulder-width. Allow the bar to hang at arm's length, resting against your thighs.
02
Setup
Retract your shoulders, subtly tuck your elbows to your sides, and brace your core to create a stable base for the movement.
03
Keeping your elbows pinned to your sides and the bar almost touching your body, powerfully contract your biceps to drag the bar straight up your torso.
04
Continue lifting until your biceps are fully shortened and the bar reaches around mid-chest height, ensuring your elbows remain stationary and pointing downwards.
05
Control the descent, slowly lowering the bar along your body until your arms are fully extended, maintaining constant bicep tension throughout the eccentric phase.

Tips

Focus on keeping your elbows stationary and pointed downwards throughout the entire movement to isolate the biceps effectively and prevent shoulder involvement.
Consciously squeeze your biceps hard for a brief moment at the peak of the curl to maximize muscle fiber recruitment and intensify the peak contraction.
Actively resist the downward movement for 2-3 seconds, controlling the negative phase to enhance muscle growth and strength development.
Maintain the 'drag' aspect by imagining the bar is on a track along your body, ensuring it stays as close as possible to your torso throughout the lift.

Common mistakes

Avoid letting your elbows move forward or flare out during the lift, as this shifts tension away from the biceps; instead, keep them tucked tightly to your sides.
Do not swing the bar up using your back or shoulders; instead, initiate and complete the movement solely with controlled bicep contraction.
Ensure you fully extend your arms at the bottom and achieve a full bicep contraction at the top; avoid incomplete reps that limit muscle engagement.

In the Ellim app, EZ-Bar Drag Bicep Curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train ez-bar drag bicep curl?

Get Ellim — Free

Questions

Is EZ-Bar Drag Bicep Curl good for beginners?

EZ-Bar Drag Bicep Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for EZ-Bar Drag Bicep Curl?

You need EZ Barbell to perform EZ-Bar Drag Bicep Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for EZ-Bar Drag Bicep Curl?

Focus on keeping your elbows stationary and pointed downwards throughout the entire movement to isolate the biceps effectively and prevent shoulder involvement. Consciously squeeze your biceps hard for a brief moment at the peak of the curl to maximize muscle fiber recruitment and intensify the peak contraction. Actively resist the downward movement for 2-3 seconds, controlling the negative phase to enhance muscle growth and strength development. Maintain the 'drag' aspect by imagining the bar is on a track along your body, ensuring it stays as close as possible to your torso throughout the lift.

What are common mistakes when doing EZ-Bar Drag Bicep Curl?

Avoid letting your elbows move forward or flare out during the lift, as this shifts tension away from the biceps; instead, keep them tucked tightly to your sides. Do not swing the bar up using your back or shoulders; instead, initiate and complete the movement solely with controlled bicep contraction. Ensure you fully extend your arms at the bottom and achieve a full bicep contraction at the top; avoid incomplete reps that limit muscle engagement.