EZ Bar Drag Curl

EZ Bar Drag Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Ez bar.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

EZ Bar Drag Curl is an isolation exercise that primarily targets the biceps brachii, especially the long head, while also activating the brachialis and forearms to a lesser degree. It is an intermediate level exercise that helps build peak contraction and biceps definition.

Unlike traditional EZ bar curls, the drag curl minimizes shoulder movement by having the lifter pull the bar up along the torso, rather than curling it in front of the body. This positioning enhances biceps tension and limits momentum.

Using the EZ bar instead of a straight bar allows for a more natural hand position, which can reduce wrist strain. This makes the exercise more comfortable, especially for lifters with wrist or elbow sensitivity, without sacrificing effectiveness.

Instructions

  1. Stand upright holding an EZ bar with an underhand grip, hands at shoulder width.
  2. Keep your chest up, back straight, and arms fully extended down in front of you.
  3. Begin the lift by pulling your elbows slightly backward and dragging the EZ bar up your torso.
  4. Keep the bar close to your body as you lift it to upper abdominal or lower chest height.
  5. Pause and squeeze your biceps at the top of the movement.
  6. Slowly lower the bar back to the starting position in a controlled manner.
  7. Repeat for the desired number of reps.

Common Mistakes

Using momentum to lift the bar

Swinging the weight or using the hips takes tension off the biceps and risks injury.

Turning it into a regular curl

Letting the bar move away from the torso changes the exercise and activates more shoulders.

Shrugging at the top

Engaging the traps to help lift the bar reduces biceps isolation and encourages poor posture.

Letting elbows flare out

This compromises the form and reduces biceps engagement while increasing joint stress.

Injuries

EZ Bar Drag Curl is a low to medium risk exercise when performed with proper form and moderate weight.

The movement pattern reduces shoulder and lower back involvement, which helps minimize the risk of strain. However, improper execution—like using excessive weight or jerking the bar—can place stress on the elbows or biceps tendons.

To prevent injuries, maintain a strict form, avoid swinging, and use a weight that allows full control. If you experience wrist discomfort, consider adjusting grip width or using wrist wraps.

Frequently Asked Questions

Q: Can beginners do EZ Bar Drag Curls?

Yes, but it’s best learned after mastering standard curls first.

Q: What grip should I use on the EZ bar?

Use the inner angled grips to keep your wrists in a neutral, comfortable position.

Q: Can I do this seated or on a bench?

No, it’s designed to be performed standing to allow natural elbow movement behind the torso.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Ez bar.
Difficulty:
Intermediate.
Log Type:
Reps and weight.