Barbell Drag Curl

Stand tall with the barbell in front of your thighs. Keep your chest open and prepare to keep the bar close to your body.

Send your elbows back and drag the barbell up along your body. Focus on pulling your elbows back rather than curling with your hands.

Lower the barbell slowly while keeping it close to your body. Return to the starting position without letting your shoulders roll forward.

Think of pulling the bar with your upper biceps as you draw your elbows back. If the bar moves away and becomes a regular curl, lower the weight and keep it closer.

Lifting the bar away from your body turns it into a regular curl. The bar should travel up along your upper body without leaning your torso back.

Exhale as you lift and inhale as you lower. Keep your breathing steady while maintaining the pace.

Learn the feeling of the bar brushing your body before adding weight. You can feel your upper biceps working well with a light weight.