Sometimes the little things in life are the keys to big rewards. The drag curl is a great example. The range of motion is minimal, and the weight it requires may be less than you’re used to, but the end result is more muscle growth—fast!
How to Do It:
Hold a straight barbell or EZ-curl bar with your elbows extended and drag it up the front of your body until your elbows are fully bent. Pull your arms back as you lift the bar so it stays in contact with your body at all times. Because it’s a strict movement, you won’t be able to use the same weight you do on normal barbell curls.
The drag curl prevents your front deltoids from getting in on the lift, stress where it needs to be—on your biceps.
|Quick Tip: Cool Your Guns
Interset icing may help you train harder
Cooling down your muscles between sets could help you get more work done, according to a 2011 study from the University Foundation of Itaperuna in Brazil. One group of eight men performed four sets of biceps curls using 80% of their max and iced their arms between sets. Another group of eight performed the same workout but did not use ice during rest periods. The men who applied ice got 21% more total reps than the control group.
Make the drag curl your main biceps exercise for a month using three to four sets of 8–12 reps.
You can also try these variations:
Reverse-grip drag curl.
Hold the bar with palms down.
Smith machine drag curl.
The fixed path guarantees perfect form.