The drag curl with bottle is a variation of the bicep curl. In this exercise, there is tension on the biceps even in the bent position, which is not the case with normal bicep curls.
Stand shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down).
2
Take a filled water bottle or canister in each hand, palms facing forward. Hold the bottles next to your body and let your arms hang down. Place your elbows slightly behind your back.
3
At the same time, bring the bottles towards your armpits by pushing your elbows back. The dumbbells move upwards in a vertical line. Exhale and tense your biceps hard.
4
Bring the bottles back down slowly and in a controlled manner until your arms are fully extended again and in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your elbows behind your body. Keep the wrist straight in line to avoid putting too much strain on the forearm. Also make sure to perform the movement slowly and in a controlled manner to exert maximum tension on the biceps and avoid injury.
Don't confuse this exercise with the neck pull! Your shoulders remain in the same position and are not pulled upwards.
You can also use two bags instead of the bottles and fill them with weight.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Body weight
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