Drag Curl (EZ Bar)
The EZ Bar Drag Curl is a strictly isolated bicep exercise where you pull the elbows back to drag the bar up your torso. This movement minimizes shoulder involvement to specifically target the long head of the biceps for better peak development.
Because the drag curl relies heavily on strict mechanics over heavy load, our AI analyzes your previous sets' RPE to ensure you aren't sacrificing form for weight. If you have reported anterior shoulder pain with standard curls, the app recognizes this as a joint-friendly alternative due to the unique elbow retraction path. By correlating your recovery data like HRV and sleep with your isolation performance, the system adjusts volume to maximize bicep growth without overtaxing your tendons.
Form Cues
- Grip the angled handles of the EZ bar with palms facing up
- Pull your elbows straight back behind your body to start the lift
- Drag the bar vertically up along your shirt until it reaches lower chest height
- Squeeze the biceps hard at the peak of the contraction
- Lower the bar slowly while maintaining contact with your torso
- Don't let your elbows drift forward in front of your ribs
- Don't shrug your shoulders or engage your traps to lift the weight
- Don't swing your hips to generate momentum
- Don't allow the bar to separate from your body at any point
Common Mistakes
- Allowing elbows to travel forward
- Using excessive weight
- Shrugging the shoulders
- Losing contact with the torso
- Shortening the range of motion
Muscles Worked
This exercise primarily targets the biceps brachii, placing specific emphasis on the long head which contributes to the bicep "peak" due to the shoulder extension involved. It effectively eliminates the front deltoids from the equation, forcing the biceps and forearms to handle the entire load.
Primary
Secondary
Get Personalized Coaching for Drag Curl (EZ Bar)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.