Are you tired of performing traditional bicep curls and seeing little to no progress in your gains? Have you tried incorporating barbell drag curls into your routine without much success? Don’t fret, as you are not alone. Many fitness enthusiasts struggle with this exercise due to poor form or lack of knowledge on the proper technique. It’s easy to feel defeated when you aren’t seeing the results you desire, but with the right guidance and resources, you can improve your barbell drag curl and achieve those gains you’ve been striving for. In this post, we will discuss common mistakes made during this exercise and offer tips to help you master the barbell drag curl, ultimately leading to visible progress in your bicep gains.
Barbell Drag Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Barbell
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Barbell Drag Curl Instructions
- Grab the bar with a slightly wider than shoulder-width underhand grip, so that you can pull your elbows past your back.
- Curl the bar up to your chest while dragging the bar up your stomach and chest.
- Maintain your biceps flex all the way and at the top.
- Then lower the bar back down by allowing it to slide down your chest and stomach to your hips.
- Repeat drag curls for your desired number of reps.
Video Tutorial
Barbell Drag Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Barbell Drag Curl
The barbell drag curl is an excellent exercise for targeting the biceps brachii muscle. It is effective in developing both size and strength in the biceps, as well as improving overall upper body performance. Performing the barbell drag curl allows for a greater range of motion than traditional bicep curls, and works to target the long head of the biceps brachii. This exercise also helps to increase stability and control throughout the movement, as well as promoting correct posture and form. Furthermore, the barbell drag curl helps to improve grip strength, making it an ideal choice for athletes who need to maintain a strong grip on objects or tools.
Tips for Performing Barbell Drag Curl
It’s important to maintain proper form when performing the barbell drag curl to ensure that you are getting the most out of your workout. Here are a few tips to help you get the most out of this exercise:
- Bring your elbows forward will allow your forearms to be no more than vertical. This changes the release of tension in your muscles between repetitions, giving you more time under tension.
- Push Your Lifting To Near Failing For You To Raise The Teardown Of Your Muscular Tissues. You should make sure you’ve setup sufficient safety precautions if you are going to lift to within failure.
- Go To The Gym With A Plan. Make sure you plan your exercise routine in advance if you have a target. If perhaps your objective is only to maintain, you should certainly continue to have a plan when you begin your session.
- Slow Down Every Single Movement To About 5 Seconds Per Contraction And The Same For The Extension, To Accelerate Your Training Session. To generate bulk you need to raise the amount of time under strain of your primary muscle tissue. Slowing your execution will raise the time period under strain. Numerous studies have found that 4-6 seconds extension and contraction is the ideal time provides maximal benefit for creating muscle size. You need to use this process from time to time, although not whenever you workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Barbell Drag Curl, it is important to keep in mind some of the common mistakes that can lead to an ineffective exercise or even injury. While it is important to challenge yourself, it is just as important to do so in a safe and effective manner. Below are some of the most common mistakes to avoid when performing this exercise.
- You’ll Do Better To Not Try To Use To Much Weight. You’ll forfeit your form and may possibly result in a physical injury whenever you make an attempt to lift more than you should.
- You’ll Do Better To Not Skip A Warm-Up. Properly prepaing your Muscle tissue is the Quickest way to prevent personal injury.
- You’ll Do Better To Not Hurry Your Exercise Session. When you speed through your training session you are inclined to have poor technique and accidents.
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Variations and Complementary Exercises
Although the Barbell Drag Curl is a great exercise to target the bicep, there are a few variations, complementary, or alternative exercises that can be used to help build strength and mass in the bicep. Below is a list of exercises that work similar muscles as the Barbell Drag Curl and can be used to add variety to your workout routine.
Barbell Preacher Curl
The Barbell Preacher Curl is a great complementary or alternative exercise to the Barbell Drag Curl. It focuses on the biceps and is performed by sitting on a preacher bench and curling the barbell up towards your chest. This exercise helps to target the biceps and build strength in that area. It also increases forearm strength and stability. The Barbell Preacher Curl should be done with a slow and controlled motion and can be done with heavier weight than the Barbell Drag Curl. It is an excellent way to develop overall bicep strength and size, as well as providing a great alternative to the Barbell Drag Curl.
Barbell Standing Close Grip Curl
The Barbell Standing Close Grip Curl is a great alternative or complementary exercise to the Barbell Drag Curl. This exercise involves gripping the barbell with your hands closer than shoulder-width apart and curling it up towards your chest. This exercise works your biceps and forearms more than the Barbell Drag Curl and it also works your core and upper back muscles. The Barbell Standing Close Grip Curl is a great way to add variety to your routine and really target those bicep and forearm muscles.
Barbell Standing Curl
Barbell Standing Curl is a great alternative or complementary exercise for Barbell Drag Curl. This exercise involves standing with feet shoulder-width apart, gripping a barbell with palms facing up and arms outstretched in front of the body. The arms are then curled up towards the shoulders and then lowered down to the starting position. This exercise helps to develop strength and size in the biceps muscles, and is a great exercise for those who want to add variety to their arm workouts. It also helps to develop coordination and balance, as well as improve overall upper body strength.
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Barbell Standing Wide Grip Biceps Curl
The Barbell Standing Wide Grip Biceps Curl is a great complementary or alternative exercise to the Barbell Drag Curl. It works the same muscles in a slightly different way, as the wide grip places more emphasis on the long head of the biceps and less emphasis on the short head. This exercise is performed with a barbell, with your hands placed wider than shoulder-width apart. Starting from a standing position, you curl the barbell up towards your shoulders and then lower it back down. This exercise is beneficial for those looking to add muscle size and strength to their arms, and it can be used as either a complement to or an alternative to the Barbell Drag Curl.
Cable V Bar Curls
Cable V Bar Curls are an excellent complementary or alternative exercise to the Barbell Drag Curl. This exercise works the biceps by using a cable machine with a V-shaped handle. The user stands facing the machine and pulls the handle up towards their chest, focusing on keeping their elbows close to their body and the movement slow and controlled. The Cable V Bar Curl is a great way to add variety to an arm workout, as it targets the same muscles as the Barbell Drag Curl, but with different resistance and angle of movement.
Close Grip Cable Curls
Close Grip Cable Curls are an excellent complementary exercise to the Barbell Drag Curl. This exercise targets the same muscles as the Barbell Drag Curl, but from a different angle. It is performed by standing in front of a cable machine and gripping the handle with an overhand grip at shoulder width. From there, you curl the weight up and squeeze your biceps for a moment before slowly lowering it back down. This exercise allows for greater control of the weight, enabling you to focus on developing strength and muscle size in the biceps. By utilizing both exercises, you can achieve maximum gains in your arm muscles.
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Opposing Complementary Exercises
In order to maximize the effectiveness of the Barbell Drag Curl exercise, it is important to include exercises that work the opposing muscle groups. This will help ensure that you are working your muscles in a balanced way, which can lead to better overall results. Below are a few exercises that can be added to your workout routine to complement the Barbell Drag Curl.
Barbell Decline Close Grip To Skull Press
The Barbell Decline Close Grip To Skull Press is a great complement to the Barbell Drag Curl exercise, as it works the opposing muscle group. This exercise targets the triceps, helping to develop and strengthen the arms. By performing this exercise in a decline position, the triceps are stretched and loaded as they work to press the barbell up to the skull. This exercise can help to build overall upper body strength and muscle mass. Additionally, it can help increase strength and power in the arms, which will help improve performance in other exercises like the Barbell Drag Curl.
EZ Bar Decline Close Grip Face Press
The EZ Bar Decline Close Grip Face Press is a great exercise to complement the Barbell Drag Curl. This exercise works the opposite muscle group of the Barbell Drag Curl, the chest and triceps. The decline angle of this exercise places more emphasis on the lower part of the chest and triceps, providing a balanced workout for both muscle groups. The close grip position also allows for more focus on the triceps during the movement. This exercise is perfect for adding shape, size and strength to your chest and triceps.
Barbell Standing Overhead Triceps Extension
The Barbell Standing Overhead Triceps Extension is a great exercise to complement the Barbell Drag Curl. This exercise works the triceps by lifting the weight overhead and extending the arms. The opposing muscle group to the biceps, which are worked during the Drag Curl, are the triceps. This exercise helps to ensure a balanced workout and can help prevent injury. By working both muscle groups in this way, you can create a more efficient workout that will produce better results.
Upgrade Your Arm Workout With The Barbell Drag Curl!
If you’re looking for a way to spice up your arm workout, the barbell drag curl may be just what you need. This exercise targets the biceps in a unique way, allowing you to work on both strength and definition. With proper form and a challenging weight, you’ll feel the burn in no time. Incorporating the barbell drag curl into your routine can help you break through a plateau and see new results. Just make sure to start with a light weight and gradually work your way up to avoid injury.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Barbell Exercises
