EZ-bar Drag Bicep Curl

Cómo hacer el EZ-bar Drag Bicep Curl

1. 1Stand tall holding an EZ-bar with an underhand grip on the angled sections, hands roughly shoulder-width apart and the bar resting against your thighs.
2. 2Brace your core and keep your wrists neutral, with the bar lightly touching the front of your body.
3. 3Begin the curl by pulling your elbows back behind your torso so the bar drags straight up along your stomach and chest.
4. 4Keep the bar in contact with your body throughout, letting your elbows travel rearward rather than letting the bar swing forward.
5. 5Curl until the bar reaches the upper chest and your biceps are fully contracted, then pause briefly.
6. 6Lower the bar under control along the same path, returning your elbows to your sides until your arms are extended.
7. 7Complete your reps, then set the bar down with control.

Consejos de técnica

• Lead the movement with your elbows traveling backward — that elbow drift is what defines the drag curl and keeps tension on the biceps.
• Keep the bar lightly grazing your torso the whole way up and down so it tracks a straight vertical path.
• Use the angled grips of the EZ-bar to keep your wrists in a comfortable, neutral-to-supinated position and reduce wrist strain.
• Use a lighter load than a standard barbell curl; the drag path limits leverage, so chase clean tension over heavy weight.

Errores comunes

• Swinging the bar forward away from your body, which turns it into a standard curl and removes the constant tension the drag is meant to create.
• Letting the elbows stay pinned at your sides instead of pulling them back, which shortens the range and undercuts the biceps contraction.
• Heaving with the lower back and hips to move heavier weight, which steals work from the biceps and risks back strain.
• Bending the wrists backward under load instead of keeping them neutral, which puts unnecessary stress on the wrist joints.

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