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EZ-bar Drag Bicep Curl

EZ-bar Drag Bicep Curl

The EZ-bar Drag Bicep Curl is an effective arm exercise that predominantly targets the biceps, while also engaging the muscles of the forearm and upper arm. This variation of the traditional bicep curl adds an extra challenge and intensity to your arm workout routine. To perform the EZ-bar Drag Bicep Curl, you will need an EZ-bar, which is a barbell with angled grips in the middle. Begin by standing with your feet shoulder-width apart, holding the EZ-bar in an underhand grip with your palms facing upward. Keep your back straight and core engaged throughout the movement. Start the exercise by allowing your arms to fully extend, keeping them close to your body. Begin to curl the EZ-bar upwards, making sure to squeeze your biceps at the top of the movement. At this point, you will initiate a slight drag motion by bringing your elbows slightly back, keeping them close to your sides. This movement isolates the biceps even further, increasing the muscle activation. It is crucial to maintain proper form throughout the exercise. Avoid swinging or using momentum to lift the weight, as this can compromise the effectiveness of the exercise and lead to injury. Focus on smooth and controlled movements, maintaining tension in the biceps throughout the entire range of motion. The EZ-bar Drag Bicep Curl can be incorporated into your arm workout routine to add variety and target different muscle fibers within the biceps. Remember to always warm up before performing any exercise and adjust the weight according to your fitness level and goals. Consistency, along with proper form and nutrition, will help you achieve optimal results from this exercise.


  • Stand up straight with your feet shoulder-width apart and hold an EZ-bar with an underhand grip.
  • Keep your elbows close to your sides and fully extend your arms so the EZ-bar hangs in front of your thighs.
  • Engage your core and keep your back straight.
  • Slowly curl the bar up towards your chest while keeping your elbows stationary.
  • As you curl the bar up, squeeze your biceps and focus on the contraction.
  • Continue curling until your forearms fully contract and the bar reaches your chest.
  • Hold the contracted position for a second to maximize the muscle engagement.
  • Slowly lower the bar back to the starting position, fully extending your arms.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Use proper form and technique to target the biceps effectively.
  • Engage your core muscles to maintain stability throughout the exercise.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you get stronger.
  • Focus on the concentric (lifting) and eccentric (lowering) phases of the movement to maximize muscle activation.
  • Maintain a slow and controlled tempo rather than using momentum to lift the weight.
  • Keep your elbows close to your sides and avoid excessive swinging or flaring.
  • Breathe properly, exhaling during the exertion phase and inhaling during the eccentric phase.
  • Avoid using excessive weight that compromises your form or leads to discomfort or pain.
  • Incorporate variety by modifying grip positions (narrow, wide) or experimenting with different bicep curl variations.
  • Allow adequate rest and recovery time between workouts to prevent overtraining and promote muscle growth.


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