EZ Barbell Drag Curl

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding an EZ bar with an underhand (supinated) grip on the outer curves.
2. Position the bar so it is resting against your upper thighs with your arms fully extended.
3. Retract your shoulder blades and engage your core to maintain a tall, upright posture.

How to do it

1. Exhale and curl the bar upward by 'dragging' it vertically along the line of your torso toward your mid-chest.
2. Drive your elbows straight back behind your body as the bar rises, keeping the bar in constant contact with your clothes.
3. Squeeze your biceps forcefully at the top of the movement for a one-second pause.
4. Inhale and slowly lower the bar back down along the same vertical path to the starting position.

Form checklist

• Keep the bar in contact with your torso throughout the entire range of motion.
• Ensure your elbows move backward, never forward, to keep the tension on the biceps.
• Avoid shrugging your shoulders or using momentum to 'swing' the weight up.
• Maintain a neutral spine and avoid leaning backward as the bar reaches the top.

Pro tips

• Focus on driving the elbows as far back as possible to achieve a unique peak contraction in the biceps long head.
• Maintain a loose grip on the bar to shift more tension away from the forearms and directly onto the biceps.

Make it harder

• Perform the eccentric (lowering) phase over a 3-4 second count to maximize time under tension.
• Add a 2-second isometric hold at the peak of the movement where the bar is at its highest point.

Frequently asked

What muscles does the ez barbell drag curl work?

The ez barbell drag curl primarily targets the biceps and deltoids, and also works the forearms as secondary muscles.

What equipment do you need for the ez barbell drag curl?

The ez barbell drag curl uses ez barbell.

Is the ez barbell drag curl good for beginners?

The ez barbell drag curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Barbell Curl Press ExtensionIntermediate · biceps and deltoids
• Barbell Drag CurlIntermediate · biceps and deltoids