Drag curls are a variation of bicep curls. In this exercise, there is tension on the biceps even in the bent position, which is not the case with normal bicep curls.
All you need for this exercise is a long theraband and you can do it at home or in the gym.
Exercise
Drag Curls
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Stand with your feet shoulder-width apart and clamp a long fitness band in the middle between your feet and the floor.
2
Grasp both ends of the band with your hands, palms facing forward. Hold your hands next to your body and let your arms hang down. Place your elbows slightly behind your back.
3
At the same time, bring your hands up towards your armpits by pushing your elbows back. The hands move upwards in a vertical line. Exhale and tense your biceps hard.
4
Bring your hands 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 this.
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.
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Resistance band long
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