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Barbell Drag Curl

IntermediateStrengthTier T3

Stand tall holding a barbell with a shoulder-width underhand grip. Drive your elbows back behind your torso and drag the bar up along the front of your body to upper chest height. Lower it along the same path.

Targets: Elbow
Muscles: Biceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the barbell with a shoulder-width supinated grip, standing tall.
  • Let the bar hang against the front of the body.
  1. She stands tall with the barbell hanging at arm's length in front of her thighs, palms facing forward in a supinated shoulder-width grip.

    Step 1 of 5

    Stand tall holding the barbell with a shoulder-width supinated grip, the bar hanging against the front of the body.

  2. Her elbows have begun driving back behind her torso, the bar sliding up the front of her shirt toward waist height.

    Step 2 of 5

    Drive the elbows backward behind the torso as the bar starts to slide up the body.

  3. The bar has dragged up the front of her torso to upper chest height, her elbows fully behind her body, forearms angled down to the bar.

    Step 3 of 5

    Drag the bar up along the shirt to upper chest height with the elbows fully back.

  4. The bar is lowering back down the front of her torso along the same contact line, her elbows returning forward, the supinated grip kept.

    Step 4 of 5

    Lower the bar under control along the same contact path back to the hang.

  5. She stands tall with the barbell hanging at arm's length in front of her thighs, palms facing forward in a supinated shoulder-width grip.

    Step 5 of 5

    Stand tall holding the barbell with a shoulder-width supinated grip, the bar hanging against the front of the body.

Safety Information

Drive the elbows backward behind the torso as the bar drags straight up along the shirt, then lower along the same path. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the supinated grip, the elbows-back drive and the bar-on-body path. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.