EZ BAR DRAG CURL
TARGETS /// biceps (primary); forearms (secondary)
EQUIPMENT /// EZ bar and plates
This classic move targets the biceps with a range of motion that is different from other curls. It effectively isolates the biceps from the shoulders and helps sculpt and grow the biceps more quickly than can be done with traditional curls.
[1]Hold an EZ bar with a shoulder-width, underhand grip. Extend your arms downward and position the bar in front of your thighs.
[2]Slowly bend your elbows and pull, or “drag,” the bar upwards and along the front of your body, pause when the bar reaches your upper midsection, then slowly lower the bar back down to the starting position.
TRAIN THE RIGHT WAY
DO: keep constant tension on the biceps by not resting too long while your arms are extended.
DON’T: shrug your shoulders before curling. (Try to keep them “quiet.”)
VARIATION
^ Dumbbell drag curl Hold the dumbbells against your thighs using an underhand grip, keeping a bend in the wrists. Perform the exercise as you would with the EZ bar, making sure to keep the dumbbells even on both sides. (This variation is good for eliminating muscle imbalances.)