Barbell drag curl

Biceps

• Target muscles: arms
• Equipment: barbell
• Level: intermediate

How to do it

1. Stand with your feet shoulder-width apart and grab a barbell with an underhand grip slightly wider than shoulder-width.
2. Let the bar hang at your thighs with straight arms, shoulders back and down.
3. Drag the bar straight up along your torso, driving your elbows back, the bar sliding up your abdomen toward your lower chest.
4. Hold at the top, squeezing your biceps hard.
5. Slowly lower the bar back down along your torso the same way, and repeat.

Swap it for

• Thigh-Supported Biceps Curl
• ez barbell curl
• ez barbell spider curl
• Incline Spider Curl with EZ Bar
• barbell curl

Harder

• Dumbbell Curl in V-Sit on BOSU
• dumbbell bicep curl on exercise ball with leg raised
• Seated Dumbbell Curl on Stability Ball (One Leg Forward)
• Single-Arm Dumbbell Curl on Stability Ball, One Leg Raised

Easier

• Thigh-Supported Biceps Curl
• barbell alternate biceps curl
• barbell biceps curl (with arm blaster)