Biceps
EZ Bar Drag Curl
The EZ Bar Drag Curl is a strength exercise with an EZ bar for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.
Also known as: ez drag curl
How to do it
- Stand tall holding an EZ bar on the inner or outer angled sections, palms facing up, bar against your thighs.
- Pull your elbows back behind your body as you curl, keeping the bar in contact with your torso.
- Slide the bar up until it reaches your lower chest.
- Squeeze the biceps with the elbows behind you.
- Lower the bar along the same path back to your thighs.
Tips
- Keep the bar brushing your body the whole way.
- The angled grip makes the elbows-back position easier on the wrists.
Common mistakes
- Letting the bar drift forward into a normal curl.
- Shrugging the shoulders up to lift the bar.
Muscles worked by the EZ Bar Drag Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
EZ Bar Drag Curl alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the EZ Bar Drag Curl work?
Mainly the biceps (long head) and biceps (short head). The brachialis assist.
Is the EZ Bar Drag Curl good for beginners?
Yes. The EZ Bar Drag Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the EZ Bar Drag Curl?
For example the Bayesian Curl, Bayesian Curl (Cuff) and Cable Curl Behind Back. They train mostly the same muscles, some with different equipment.
How do you make the EZ Bar Drag Curl harder?
Add weight or reps, or move on to the Bayesian Curl and Bayesian Curl (Cuff).
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.