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
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.
How to Do EZ-Bar Drag Bicep Curl
- 1Setup
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.
- 2Setup
Retract your shoulders, subtly tuck your elbows to your sides, and brace your core to create a stable base for the movement.
- 3
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.
- 4
Continue lifting until your biceps are fully shortened and the bar reaches around mid-chest height, ensuring your elbows remain stationary and pointing downwards.
- 5
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.
Variations
Bar Close Grip Biceps Curl
Target your biceps' short head with the Bar Close Grip Biceps Curl. This effective exercise builds peak bicep definition and strength through a narrow,
Bar Biceps Curl
Build strong, defined biceps with the Barbell Biceps Curl. This classic exercise effectively targets your arm flexors for powerful, sculpted upper arms.
EZ-Barbell Standing Wide Grip Biceps Curl
Target your biceps brachii effectively with the EZ-Barbell Standing Wide Grip Biceps Curl.
EZ-bar Biceps Curl (with arm blaster)
Perform the EZ-bar Biceps Curl with an arm blaster to isolate your biceps and maximize muscle contraction.
Related Exercises
Band EZ Barbell Close grip Curl
Sculpt your biceps with the Band Close Grip Curl, leveraging resistance band tension for peak contraction and muscle growth.
EZ-bar Close Grip Bench Press
Master the EZ-bar Close Grip Bench Press to build powerful triceps and improve pressing strength.
EZ Barbell Preacher Curl
Target your biceps effectively with the EZ Barbell Preacher Curl. This isolation exercise builds peak bicep strength and definition using an EZ bar on a
EZ Barbell Close grip Curl
Maximize bicep growth with the EZ Barbell Close Grip Curl. This isolation exercise effectively targets the biceps brachii, promoting peak development and
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Track EZ-Bar Drag Bicep Curl in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free