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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