Drag curls are one of my favorite bicep exercises but one that I see very few people at the gym performing. These were popularized by trainer, Vince Gironda (aka The Iron Guru) and are great for blasting your outer biceps and building huge guns. Start out by holding a barbell much as you would for standard standing barbell curls. Next, pull your elbows straight back behind your body. This should result in your arms being bent at roughly a 90 degree angle and the barbell being around the level of your belly button. Now, slowly curl the bar upwards to lower pec level, hold for a sec and squeeze your biceps, then return to the starting position. Repeat for reps. The barbell should be lightly touching (or nearly so) your abdomen during the exercise, hence where the name comes from (you’re “dragging” the bar up your torso). The range of motion is much smaller than normal barbell curls as you are only really moving the weight from your belly button to the bottom of your pecs, but the strain in your biceps and the results these produce are extra large. I like to perform these at the end of my bicep workout and go for high reps (15-25) for the ultimate final burn in my bi’s.
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