Barbell Bicep Drag Curl

1. Stand with your feet shoulder-width apart, knees slightly bent, and back straight, holding an EZ curl bar with an underhand grip at hip level.

2. Keeping your elbows pinned to your sides, lift the barbell towards your shoulders by bending your elbows. The key to a "drag" curl is to keep the bar close to your body, as if dragging it up your torso.

3. As you lift the bar, allow your elbows to move back slightly, staying close to your body and ensuring that the bar maintains contact or near-contact with your body.

4. Curl the bar up as high as possible without moving your upper arms forward or letting the bar lose contact with your body.

5. Squeeze your biceps at the top of the movement for a moment.

6. Slowly lower the bar back to the starting position at hip level, maintaining the dragging motion and keeping the bar close to your body.

7. Repeat the movement for the desired number of repetitions.

Tips: - Keep the movement controlled and focus on the contraction of your biceps. - Avoid swinging the bar or using momentum to lift the weight. - Do not allow your upper arms to drift forward when curling, as this decreases the effectiveness of the drag and shifts the focus away from the biceps. - Use a weight that is challenging but allows you to perform the exercise with proper form.

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