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If you want to improve your arm size appearance and strength, the drag curl may be the exercise you’re looking for.
This exercise is not as popular as the standard barbell bicep curl, but the drag curls is extremely effective for building bigger bicep peaks.
What’s a Drag Curl?
Well, it’s not easy, so it needs to be used sparingly. Basically, you curl weights as high as you can as fast as you can without breaking the weight.
It’s an amazing upper-body exercise, which can be used in a variety of ways.
The main advantage of using this exercise is that it has very little rest period, so it works very well as a supplemental exercise for biceps curls.
Fitness experts recommend using 20 – 50LBS weights, but if you’re a beginner, I would recommend using 10 – 20LBS weights instead.
The load on the bar will be very heavy and the transition from your upper arms to your biceps will be very fast.
Are They Better Than Bicep Curls?
A bicep curl is two separate bicep curls. Instead, a drag curl is the same two-arm movement except the back of the bar is perpendicular to the elbow.
You will only be lifting two curls instead of three, but the bigger muscle groups take up more room. They are the same movement, but you will feel an improvement.
Okay, I can handle the technique. But do I actually have bigger biceps?
Surprisingly, yes.
This is usually the first thing you hear from guys who can’t believe that some super-skinny model or fitness enthusiast is having a problem with bigger arms.
There’s some merit to this; higher reps are better for arms than lower reps.
Your body will respond to increasing the weight, but will tire faster with lower reps.
What Do Drag Curls Work?
Drag curls work your biceps in the same way that bench presses do – with tension on the arms and spinal erectors.
The lift starts from the shoulders and works its way down to the hands, then in one continuous movement the weight is lowered back up.
This helps strengthen and develop the biceps from the ground up, like bench presses, which are only exercises for the upper part of the muscle.
Instead of going straight from shoulder to hand, the biceps curl starts at the elbow and works its way down.
However, here’s where the basic con of the exercise comes into play – the weight is very light.
I recommend a max weight of 15 kg/33.5 lbs for the back of the lifter to keep from stressing the spinal erectors and ligaments too much.
Are Dumbbells Better for Drag Curls?
Not necessarily, they could be good for people who are more interested in bulking up and gaining mass, but overall, they’ll benefit from using a variety of muscle groups, so dumbbell curls might not be a great way to stay trim.
How to Perform Drag Curls?
Pick a weight that’s easy to lift. Most people will be able to pick between 10 and 20 pounds, although a good rule of thumb is to pick something you can’t lift for a long period of time without your arms hurting.
As you get stronger, you can lift heavier weights, but for now, stay in the 10 to 20 pound range.
Your goal is to use all your muscles, so don’t be afraid to add weight or take a break if you’re struggling to get the proper form.
In conclusion, using weights is an important part of any workout routine. Don’t be afraid to add weight or take a break if you’re struggling to get the proper form.
Remember to always focus on your breathing and maintain good posture. With a little practice, you’ll be able to add weight and see results in no time!