The bicep drag curl is an awesome exercise for shaping and molding your bicep peak. I often choose this variation of the drag curl over the more traditional barbell version because of the way the cable variation impacts my biceps. I have a feeling this is an exercise that many of you will become addicted to once you try it.
The Set Up
My preferred set up for this variation is to use a cable machine and a straight bar which can be attached to both sides of the cable machine station. However, if you don't have this attachment or cable set up in your gym, simply use the smaller straight bar and one side of the weight stack.
Guidance On The Set-Up
The first thing you need to do is get yourself a modified straight bar and make your way over to a cable station which has one weight/pin stack on each side. Proceed to attach/insert the straight bar to the bottom of the weight stack on both sides of the station. This will allow you to perform the exercise correctly using the full range of motion.
How To Perform A Bicep Cable Drag Curl
Once you have completed the set-up, proceed to grab the modified straight bar with an underhand/supinated grip which is slightly narrower than shoulder width apart. Ensure that your arms are fully extended and that you are standing upright whilst maintaining a tight core. This will be your starting position.,
Proceed to draw your shoulders and elbows back as far as you can before dragging the bar up your torso until the bar meets the lower midline of your chest. Once you reach this point simply pause for a moment and squeeze the biceps before returning back slowly to the starting position. Repeat the movement for the desired number of reps.
What Part Of The Bicep Does This Exercise Work?
This exercise mainly works the brachialis and outer portion of the biceps (the long head).
Common Mistakes People Make When Performing This Exercise
Often people try to perform this exercise the same way they would perform a barbell curl. This may be as a result of attempting to perform the exercise with too much weight, or simply not drawing back the shoulders and elbows when performing the drag movement.
Conclusion – Why You Should Try This Variation!
As I mentioned in the introduction, I like to do this exercise with the cable straight bar because of the way it impacts my biceps. The squeeze is amazing and the tension on the bicep overall both during the upward and downward phase for me makes this variation a more practical choice when it comes to building a bigger bicep peak that enhances that bicep whenever you flex. Why not try this variation out for yourself and let me know if you agree!
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