Set up for the barbell drag curl by grasping a barbell with an underhand grip (palms facing up) and standing straight up.

Keeping your body fixed, drag (without touching your body) the barbell straight up in line with your body as far as possible.

Squeeze the biceps at the top of the movement, and then slowly lower the bar back to the starting position.

Repeat for desired reps.

Drag Curl Tips:

Do not let the barbell touch your body throughout the set.

Your elbows should not be pinned to your side for this type of curl.

Do not lift your shoulders.

Stand straight up, and don't move your body throughout the set.

Control the weight, and squeeze your biceps hard at the top of the movement for maximum results.