Drag Curl - Instructions, Variations & Alternatives

Muscles involved

• Biceps

• Forearms

How to perform

Drag Curl - Starting position

Drag Curl - Muscle Under Tension

1. Set up & Starting position (standing)
   Stand holding a weight using a shoulder-width underhand grip with elbows almost fully extended.

2. Concentric phase
   Exhale as you pull your elbows backward and raise the weight straight up keeping it close to the contours of your torso.

3. Isometric hold (optional) - At the top of the movement, hold for a count of two and squeeze your biceps.

4. Eccentric phase
   Reverse the movement and lower the weight back down to the starting position. Repeat.

Exercise Alternatives

• Waiter Curl
• Incline Biceps Curl
• Biceps Curl
• Reverse Curl