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Soon to be lean...
- Join Date
- Dec 2000
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- Cambridge, England
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- 10,963
New Newsletter Article: Bigger Biceps: One Variation You've Never Done
Bigger Biceps: One Variation You've Never Done by Riley Bestwick
Most guys get into the iron game with one goal in mind: get big arms. Unfortunately, they often do the same tired curl variations ad nauseam till they get frustrated with their lack of growth and toss the dumbbells for good. We're gonna change that.
Wannabebig readers know that to get big biceps you've got to build the rest of your body, too. I mean, what good are sleeve-splitting arms when you’ve got legs that resemble your girlfriend's?
And while compound movements like chin-ups and close-grip bench presses should still be your bread-and-butter exercises, there's something to be said for some good ol' curls. Here's one you've probably never tried.
The Drag Curl
Bodybuilding legend Vince Gironda popularized this variation of a barbell curl, but it's been lost in the training toolbox for the past few decades. Luckily for you, we're brushing the dirt off this great biceps exercise.
Unlike the barbell curl (which encourages swinging the weight and using your shoulders to help assist the movement) the drag curl minimizes your shoulder recruitment and enables you to keep more tension on the biceps as they work through the range of motion.
To do it, grab a light barbell and start in the normal curl stance: bar at your thighs with a shoulder-width grip.
Instead of curling the weight up in an arch away from your body, drag the barbell straight up, keeping your elbows back at all times. Keep the bar in contact with your body throughout the curl.
Drag the bar to about mid-chest level and control it back down to your thighs, flexing your biceps the entire time. Aim for three to four sets of 6-10 reps, and try to increase the weight with every set.
Above: The Drag Curl - drag the barbell straight up, keeping your elbows back at all times.
It may not look like much on paper, but the pump will speak for itself once you try it!
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Thai Boxing Bodybuilder
- Join Date
- Nov 2009
- Location
- Swindon, UK.
- Posts
- 293
I don't get it as I'm stooopid. Is there a vid?
The Gasmans' journey to the single digits - http://www.wannabebig.com/forums/sho...d.php?t=131623
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You wanna know something funny. I don't curl much (on SS) but this is how I curl naturally. It feels right and doesn't hurt my elbows. It will beat your biceps to death.
"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!
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Here is a video with Gironda the first person I know that used them.
Originally Posted by The Gasman UK
Video
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I use the drag curl quite a bit, you have to do an ego check though as you will have to lower the weight.
Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.
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student of the game
- Join Date
- Nov 2007
- Location
- Milwaukee, WI
- Posts
- 1,153
Haha, that vid was hilarious. And informative. Wish more trainers were like that. I'll have to give these a try sometime.
Last edited by Runty; 01-26-2010 at 02:00 PM.
"Fine, if I'm not allowed to light it on fire, can my imaginary friend?"
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Clean Bulk in Progress
- Join Date
- Nov 2009
- Location
- SC
- Posts
- 326
I'll try it sometime
6' 1.... 211lbs.
Bench: 275lbs x 1
Deadlift: 385lbs x 1
Squat: ??? (not enough)
Goal by the end of May 2010... Weigh 225lbs.
Journal: The Obligation... Become a F***** Beast
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So im guessing this excersize hits the brachiallis more?
Height: 5,11
Weight: 194 (Dieting to 9-10% BF )
BF%: 13
The only thing wrong in this world is religon.
-Kevin
Why doesn't God heal amputees?
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Senior Member
- Join Date
- Apr 2003
- Location
- The Big Apple
- Posts
- 7,688
I love these. Definitely an under appreciated exercise.
My Journal
http://wannabebigforums.com/showthread.php?t=119765
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
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Those definetly look affective. I am going to try them tommrow at the gym.
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Senior Member
- Join Date
- Feb 2003
- Location
- Raleighwood, NC
- Posts
- 759
Just finished doing a workout with these included... great way to burn up the lateral part of the bicep!
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When I was BB I did them and they are awsome!
I would so a variation workout with them and preacher DBls then a concentration curl variation where I would turn my hand on the way up, ANYWAYS, I had lots of guys at the guy trying these and they will flat swell you up and yes you wil have to lower the weight!
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Hi my name is Ally
I think doing a lot of squats & deads for 3-6months gives your body a natural bigger size on your bis & tris. It worked for me.
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true that
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"Don't hold your breath, the only people who don't breathe are dead people."
Hahaha. I'm going to try these tonight, I need to start directly working my biceps again.22 - 5'10@236lbs!
Bench - 325 (old)
Squat - 455x2 (old)
Deadlift - 500(old)
Total: 1280lbs 100% raw
The key to my exercise program is this one simple truth: I hate my body.
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I tried them last night. They actually felt easier than the strict barbell curls that I usually do.
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Off Road Journal
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I just tried them too and my arms are dead. Bodybuilders should love them, there is a hell of a pump. I just wish my damn arms would stay 18 1/4" cold
22 - 5'10@236lbs!
Bench - 325 (old)
Squat - 455x2 (old)
Deadlift - 500(old)
Total: 1280lbs 100% raw
The key to my exercise program is this one simple truth: I hate my body.
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Senior Member
- Join Date
- Dec 2008
- Location
- Los Gatos, CA
- Posts
- 166
Did them today for the first time and they're a lot easier on the elbows that traditional curls. I'm sold.
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Senior Member
- Join Date
- Dec 2008
- Location
- Jersey
- Posts
- 1,069
I have used the exercise in the past. It is a good biceps exercise. You have to use less weight than reg bb curls.
Thanks for reminding me I forgot all about them.
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DOUBLE XP!
- Join Date
- Mar 2007
- Location
- chasing the pump
- Posts
- 30
that vid so too good! lol
A: 23
H: 5'7''
W: 197 lbs
------Instagram: danielsetser
Bench: 345
Deadlift: 550
Squat: 425
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Senior Member
- Join Date
- Apr 2003
- Location
- The Big Apple
- Posts
- 7,688
they work great with a reverse grip as well.
My Journal
http://wannabebigforums.com/showthread.php?t=119765
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
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Senior Member
- Join Date
- Apr 2003
- Location
- The Big Apple
- Posts
- 7,688
I found a video in my journal from last summer of me doing drag curls. I don't form is spot on. The way I understood it was keeping the bar as close to your body as possible, ie drag it along your body.
Video My Journal
http://wannabebigforums.com/showthread.php?t=119765
I think this is possibly the all-time best response on WBB. - Jorge Sanchez
"you're an animal eat like one damn it!" - Wikked1
"Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"
From A Body Builder is Born
i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase
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