This lift was invented by the late, great bodybuilding guru Vince Gironda. It offers better isolation of the bicep and significantly better gains.
The drag curl keeps tension on your biceps throughout the move. Too often, guys let their elbows drift in front of their bodies while they curl, which transfers stress onto the front of the shoulders and lessens the load on the biceps. By pulling your elbows back, you prevent the strong front delts from getting involved.
- Grab a barbell with an underhand grip, slightly wider than shoulder-width apart. Allow your arms to hang straight down, as in a normal curl.
- Begin pulling your elbows back and upward so that the bar begins to "drag" up against your abs. Squeeze your shoulder blades together as you pull and force your chest out. Lift the bar as high as you can, but don't shrug your shoulders to get more height. It shouldn't feel like you're curling the weight, but almost roowing it instead. Lower the bar back down. That's one rep.
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