Elbows swing forward — becomes a standard curl
The unique elbow-back path is lost; long head stimulus disappears.
Overactive muscles
Anterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchDoorway pec stretch↗Pull · Upper Body
Drag Curl
Coaching cues
- Hold the bar at the hips; drag it up the body keeping elbows behind
- Elbows travel back as the bar rises — opposite of a standard curl
- Bar stays in contact with the body the entire way
- Pause at the top; feel the long head of the bicep load
Common faults 2
Bar loses contact with the body
Bar swings away; mechanics revert to a standard curl.
Overactive muscles
Anterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗