Monday, April 15, 2024

How you can Do the Drag Curl: Type, Advantages & Alternate options


The drag curl is an “old-school” bodybuilding train famed for its skill to construct your biceps “peak.”

Whereas it might not be as widespread as common barbell and dumbbell curls, it’s a unbelievable train for gaining higher arm measurement and power.

On this article, you’ll study what drag curls are, the best way to do correct drag curl kind, the advantages of the train, which muscle groups it really works, widespread errors and the best way to keep away from them, the very best barbell drag curl alternate options and variations, and extra. 

What Are Drag Curls?

Drag curls are a variation of the commonplace biceps curl that emphasize the biceps lengthy head. 

The biceps lengthy head is the portion of the biceps on the skin of the higher arm that provides the looks of a “peak” when flexed.

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Drag Curl Type: How you can Do Drag Curls Accurately

To grasp drag curl kind, cut up the train into three elements: arrange, drag, and descend.

1. Arrange

Whereas standing up straight along with your toes shoulder-width aside, maintain a barbell with a shoulder-width grip and your palms going through away from you. Enable your arms to hold straight down so the bar rests in your thighs.

2. Drag 

Drag the bar up your physique by bending your elbows and permitting them to maneuver backward. Proceed transferring your elbows again till the bar reaches nipple peak or barely beneath.

3. Descend

Reverse the motion and return to the beginning place. 

Right here’s the way it ought to look if you put all of it collectively:

The Advantages of the Drag Curl

Most Biceps Growth

Analysis exhibits that combining compound pulling workouts involving the biceps with focused biceps workouts just like the drag curl maximizes biceps progress. 

Doing so lets you prepare your biceps at completely different angles and thru various ranges of movement, which produces extra balanced and full progress than solely utilizing compound workouts.

It additionally ensures you prepare your “bis” with sufficient quantity (units) to stimulate progress with out different muscle groups changing into a limiting issue.

Biceps Peak Emphasis

The lengthy head of the biceps “crosses” the shoulder joint, so it’s most stretched and in a position to generate most power when your arm is behind your physique. 

Thus, workouts that place your arms behind your physique, just like the drag biceps curl, are usually the very best workouts for growing your biceps lengthy heads, which is the portion of the biceps that contributes most to your biceps peak.

Shoulder Stability

The biceps, particularly its lengthy head, performs a function in stabilizing the top of the humerus (higher arm bone) throughout the glenoid cavity (a shallow socket in your shoulder blade that holds the humerus).

Subsequently, strengthening the biceps might assist stabilize the shoulder and preserve it wholesome.

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Drag Curl: Muscle tissues Labored

The principle muscle groups labored by the drag curl are the biceps brachii, or “biceps.” It additionally works your brachialis and forearms to a lesser extent.

Right here’s how the primary muscle group labored by the drag curl appears in your physique:


Alternating Dumbbell Curl Muscles Worked


Units and Reps for the Drag Curl

Since you use a barbell (or EZ bar) for the drag biceps curl, it’s inherently extra steady and balanced than most different biceps isolation workouts, thus permitting you to carry heavier weights.

For males seeking to construct muscle and achieve power, doing 3 units of 4-to-6 or 6-to-8 reps works effectively, whereas 3 units of 6-to-8 or 8-to-10 reps is extra becoming for ladies.

Who Ought to Do the Drag Curl?

The drag curl is a wonderful train for anybody seeking to maximize biceps measurement and power. It’s well-suited to those that have entry to restricted gear (for those who prepare at dwelling, for instance) because it lets you prepare your arms in a novel manner with out requiring any specialist gear.

Frequent Drag Curl Errors

Utilizing an excessive amount of weight

Attempting to carry an excessive amount of weight on the drag curl could cause your kind to interrupt down, lowering the effectiveness of the train and rising the chance of harm.

Keep away from this by selecting a weight that lets you full every rep with correct kind and deal with performing “clear” reps moderately than how a lot weight you carry.

Letting the burden fall again to the beginning place

Analysis exhibits that controlling the eccentric portion (“decreasing” section) of any biceps curl is a extremely efficient strategy to enhance muscle progress. As a common rule, you need to take the identical time to carry the burden as you do to decrease it to the beginning place—round one or two seconds for every is an efficient goal.

Utilizing momentum

Counting on momentum to “hump” the burden up reduces the work your biceps do and, thus, how a lot muscle you achieve. To forestall your self from utilizing momentum within the drag curl, preserve your torso, hips, and knees nonetheless throughout every rep.

Letting your elbows drift ahead

Letting your elbows drift ahead turns the train into a standard curl. Whereas this isn’t essentially unhealthy, it lessens the emphasis on the biceps lengthy head, undermining the first advantage of the drag curl.

The Finest Barbell Drag Curl Alternate options and Variations

1. Dumbbell Drag Curl

The principle advantage of the dumbbell drag curl is it trains either side of your physique independently, which can assist you discover and repair muscle imbalances

2. Cable Drag Curl

The cable drag curl retains extra fixed rigidity on the biceps than the barbell drag curl, which can support muscle progress. That stated, some individuals discover the cable variation tough to carry out as a result of the cable pulls you backward, which may make it difficult to stability. 

3. Smith Machine Drag Curl

The Smith machine drag curl is sort of precisely the identical because the barbell drag curl; the one distinction is that you simply use a Smith machine moderately than a barbell. The Smith machine drag curl is a superbly viable drag curl different. Nonetheless, keep in mind that it forces you to coach by way of a barely unnatural vary of movement, which some individuals dislike.  

4. Bayesian Cable Curl

The Bayesian cable curl mimics drag curl kind however lets you use cables as a substitute of a barbell. The advantages of the Bayesian curl are that it trains your biceps in a stretched place and retains fixed rigidity in your biceps all through every rep, each of which profit progress.

5. Incline Dumbbell Curl

The incline dumbbell curl trains your biceps once they’re behind your torso, which emphasizes the lengthy head, much like the drag curl. The incline curl additionally creates intense biceps rigidity all through your complete vary of movement, which is essential for growing balanced measurement and power.

Drag Curl Ideas

1. Finish each set 1-to-3 reps shy of muscle failure.

As I clarify in my health books for males and ladies, to maximise your outcomes, you could take most units to inside a rep or two of failure.

Ask your self on the finish of every set of drag biceps curls, “If I needed to, what number of extra reps might I’ve gotten with good kind?” If the reply is greater than two, improve the burden or reps to make your subsequent set more difficult.

2. When you hit the highest of your rep vary for a set, transfer up in weight. 

In case your exercise requires 6-to-8 reps of the barbell drag curl and also you get 8 reps for a set, add 10 kilos to your subsequent set.

If you happen to handle 3 or fewer reps with the brand new weight, cut back the burden by 5 kilos to make sure you keep within the 6-to-8 rep vary. 

Comply with this sample of attempting so as to add reps or weight to each train in each exercise.

3. Contract your biceps laborious on each rep.

Analysis exhibits that utilizing “inside cues” (psychological mantras that draw your consideration towards what you’re doing along with your physique) might enhance biceps progress.

As an example, in a examine performed by scientists at Lehman Faculty, individuals elevated biceps activation when the researchers reminded them to “squeeze the muscle” throughout units of biceps curls. 

What’s extra, individuals who used this cue skilled twice as a lot biceps progress over the 8-week examine as individuals who used a cue like “get the burden up.”

Drag Curl FAQs

FAQ #1: What does a drag curl do?

Drag curls strengthen your biceps muscle groups. Moreover, performing drag curls with the bar near your physique emphasizes your biceps lengthy heads, that are the parts of your biceps that contribute most to your biceps peak. 

FAQ #2: Are drag curls good for the lengthy head?

Sure, drag curls are helpful for the lengthy head of the biceps as a result of they place your higher arms behind your physique, which helps to emphasise the lengthy head over the quick head. 

FAQ #3: What do drag curls work?

Drag curls primarily work the biceps brachii. Whereas they prepare each the lengthy and quick heads of the biceps, they’re notably well-suited to focusing on the lengthy head, serving to to boost general biceps measurement and peak.

+ Scientific References



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