Barbell Drag Curl – A Comprehensive Guide For Beginners
If you’re looking for a way to add some serious size and strength to your arms, then the barbell drag curl is an exercise you need to try. This classic lifting move is a favorite among bodybuilders and strength trainers, and for good reason. It’s a powerful way to build mass and strength in your biceps, triceps, and forearms.
In this comprehensive guide, we’ll explain the basics of the barbell drag curl, show you how to do it safely, and give you three sample barbell drag curl workouts that you can use to add size and strength to your arms. We’ll also provide some helpful tips to help you get the most out of this classic exercise. So, let’s get started!
What Is A Barbell Drag Curl?
The barbell drag curl is a compound exercise that targets the biceps, triceps, and forearms. It’s performed by standing upright with a barbell in your hands and then dragging the bar up your body as you curl your arms. As the bar is pulled up your body, your elbows remain tucked in close to your sides. This is the “dragging” motion, which is what gives this exercise its name.
The barbell drag curl is a great exercise for building mass and strength in your arms. It’s also an excellent move for improving your grip strength, as you’ll be engaging your forearms throughout the entire exercise.
How To Do A Barbell Drag Curl
To do a barbell drag curl, start by standing with your feet shoulder-width apart and your back straight. Hold the barbell in front of you with an overhand grip (palms facing down). Your hands should be about shoulder-width apart.
From here, curl the bar up your body, dragging it up your body as you go. As you curl, make sure to keep your elbows tucked in close to your sides. Your elbows should remain in this position the entire time.
When the bar reaches your chest, pause for a moment and squeeze your biceps. Then, slowly lower the bar back down to the starting position. That’s one rep.
Tips For Doing The Barbell Drag Curl
When doing the barbell drag curl, here are some tips to keep in mind:
- Keep your back straight throughout the exercise. This will help protect your lower back.
- Keep your elbows tucked in close to your sides. This will help keep the tension on your biceps.
- Squeeze your biceps at the top of the movement. This will help you get the most out of the exercise.
- Lower the bar slowly. This will help you build up more strength and size.
3 Sample Barbell Drag Curl Workouts
Now that you know how to do the barbell drag curl, here are three sample workouts that you can try.
Workout #1
- 3 sets of 10 reps
- Rest 90 seconds between sets
Workout #2
- 4 sets of 8 reps
- Rest 60 seconds between sets
Workout #3
- 5 sets of 6 reps
- Rest 30 seconds between sets
As you can see, there are a few different ways to structure your barbell drag curl workouts. Pick one that works for you and stick with it. As you get stronger and more experienced, you can add more reps and sets, reduce the rest periods, or increase the weight.
The barbell drag curl is a great exercise to add to your workout routine. It’s a powerful move that can help you build mass and strength in your arms. Just remember to use proper form and keep your elbows tucked in close to your sides. With consistent practice, you’ll be able to add size and strength to your arms in no time. Good luck!
