A barbell curl where the elbows travel backward and the bar drags up the torso, eliminating front-delt assistance and emphasizing the long head of the biceps.
What this exercise works
Muscles
biceps brachii · brachialis
Goals
hypertrophy
Equipment
Barbell
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Stand holding a barbell with an underhand grip, hands shoulder-width apart.
Start with the bar at the thighs and elbows at the sides.
Curl the bar by sliding (dragging) it straight up along your body.
As the bar rises, let the elbows travel backward so the bar stays in contact with your torso.
Stop when the bar reaches mid-chest; the biceps will be fully shortened.
Lower under control along the same path and repeat.
Technique cues and common mistakes
The bar should never move away from the body.
Make the movement easier or harder
Use significantly less weight than a standard curl — the altered mechanics make it much harder.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
