Exercise practised in body-building room, the drag curl with the bar makes it possible to develop the muscles of the forearms, in particular the biceps. Before launching out, it is important to know the good practices related to the realization of this exercise.
How to perform the drag curl at the bar?
Stand with your feet shoulder-width apart and facing slightly outward. The bar should be held in front of the thighs, arms outstretched, hands in supination.
Inhale deeply, lock out and slowly raise the bar to the upper pectoral area by bending the forearms.
Make sure the bar stays close to the body, elbows close to the sides during the movement and hands in line with the forearms.
Contract your biceps for two seconds and then begin the downward movement of the bar while exhaling.
Return to your original position, but do not fully extend your arms.
Perform repetitions of the movement according to your level of progress.
Which muscles will be used?
The biceps brachii: is divided into a short and long head. They form the tendon that stabilizes the shoulder.
The anterior brachialis: ensures the flexing of the elbow.
The long supinator: allows a supination movement (palms turned upwards).
The pronator round: directs the palm downwards.
Tips
- If you experience wrist pain when using the straight bar, you should use an angled bar (EZ bar) to protect your joints.
- Do not overload the bars. This could reduce muscle tension and lead to lumbar injuries.
During the exercise, keep a straight chest. - Tension on the biceps can be reduced if the shoulders are pulled back or stooped.
- To vary the techniques, the positioning of the hands is important. To stimulate the short portion of the biceps, keep your hands apart (beyond shoulder width). If you want to stimulate the long portion, bring them closer together. This allows you to work the different muscle fibres.
- Feel free to vary the pace of the workout by alternating seven reps apart and seven reps close together.
Variant
- It is possible to change the equipment with dumbbells, a desk Larry Scott and the elbow bar to perfect your bodybuilding.
Find the variations of this exercise in the following program:
      See also...
