Muscle Pumping

Sometimes the little things in life are the keys to big rewards. The drag curl is a great example. The range of motion is minimal, and the weight it requires may be less than you’re used to, but the end result is more muscle growth—fast!

How to Do It:

Hold a straight barbell or EZ-curl bar with your elbows extended and drag it up the front of your body until your elbows are fully bent. Pull your arms back as you lift the bar so it stays in contact with your body at all times. Because it’s a strict movement, you won’t be able to use the same weight you do on normal barbell curls.

Benefits:

The drag curl prevents your front deltoids from getting in on the lift, stress where it needs to be—on your biceps.

Use It:

Make the drag curl your main biceps exercise for a month using three to four sets of 8–12 reps.

You can also try these variations:

Reverse-grip drag curl.
Hold the bar with palms down.

Smith machine drag curl.
The fixed path guarantees perfect form.