Drag Curl

Start by grasping a barbell using a palms-up grip, positioning your hands shoulder-width apart. The barbell should rest across your thighs.
Ensure your chest is upright, shoulders are relaxed and pulled down, and maintain a forward gaze.
Engage your biceps by pulling your elbows backward, initiating the movement and "dragging" the barbell towards your body, aiming to bring it up towards your shoulders.
Once the barbell reaches the lower chest or upper abdominal area, pause momentarily, allowing your muscles to contract.
Gradually lower the barbell along the same path, maintaining control and following the same trajectory, until you reach the starting position. Reset your position and repeat the exercise.

Muscles Worked

Biceps: The long and short heads of the biceps are the primary muscles engaged during the drag curl exercise, responsible for the main movement.

Forearms: The forearm muscles are actively involved in all curl variations, aiding in elbow flexion and providing grip strength during the exercise.

Brachialis: Located beneath the biceps, the brachialis muscle acts as a robust elbow flexor, assisting the biceps in bending the elbow. Additionally, the brachialis contributes to the width and thickness of the upper arm.

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