10 Week Photo Shoot Ready Challenge 2019 Winners! You can use both dumbbells and barbells for drag curls. To keep things simple, we’ll focus on dumbbell bicep curls. To target the short head of your biceps, try the following exercises: Standing EZ curls. This is the starting position. In the down position of the squat, it also provides a valuable counter-balance, which allows you to get your trunk more upright and take pressure off your lower back and knees. ), However, the classic arm curl doesn’t generally fall into the category of “more effective with a kettlebell.”. Thick bar reverse drag curls Reverse curls are a great exercise for both the gripping and curling aspects of forearm strength. One of them is the drag curl. Tips From Our Experts, Training Journal: Total Body Barbell Workout, 3 Low Calorie Ways To Flavor Up Your Meals, Fit Fixins: Black N' White Rice Pudding Delight, Real Workout: Total Body Compound Move Workout, 8 Foam Roller Techniques To Target Your Upper Body, 10 Week Photo Shoot Ready Challenge 2019 - Supplements. As you pull the bar upwards, keep it close to your torso by allowing the elbows to drift slightly behind the body. 5 Ab Exercises You're Not Doing, But Should! Get that peak contraction at the top with your bicep. As already mentioned, drag curls are an exercise that does not allow very heavy weights and is performed with moderate to high repetitions. Concentration Curls: 3-4 sets of 6-12 reps (+ 3-4 assisted reps) Incline Dumbbell Curls: 3-4 sets of 6-12 reps; Dumbbell Hammer Curls: 3-4 sets of 6-12 reps (with 3-5 seconds eccentric) Feel free to do this as a workout on its own or split it up, and add one or … Why it works: Spider curls are incredible for building huge biceps. And doing this version of the clean—catching the weight with the bottom-up—really challenges your gripping and biceps muscles. Our product picks are editor-tested, expert-approved. Real Workout: Biceps & Triceps Giant Set Workout, Fit Fixins: Cranberry Walnut Oatmeal Cookies, Tip Me Tuesday: Gobble Without The Wobble, Training Journal: Total Body Bodyweight Workout, Fit Fixins: Bacon Burrito Butternut Squash Boats, Real Workout: Total Body Dumbbell Cardio Acceleration Workout, Fit Fixins: Brioche French Toast With Caramelized Apples, Fit Fixins: Pumpkin Pecan Protein Parfait, Training Journal: Total Body Kettlebell Workout, Fit Fixins: Cheddar Apple Butternut Squash Soup, Exercise Demo: Bodyweight Kneeling Triceps Extension, Fit Fixins: Baked Lasagna Stuffed Peppers. Besides working your biceps, use it to improve your hip and ankle mobility, core stability, and to strengthen your upper back, forearms and shoulders. Try Smith machine drag curls. If you want to add the barbell Drag Curl to your current arm workout, I recommend adding it as the last exercise so that you can focus on movements like a standard barbell or dumbbell curl first, because you will be able to lift more weight with those exercises to help you overload your biceps. Exercise Demo: Single Arm Incline Lateral Raise, Exercise Demo: Lying Dumbbell Triceps Extension, Exercise Demo: Seated Close Grip Cable Row, Exercise Demo: Single Leg Calf Raise (bodyweight), Exercise Demo: Weighted Crunch (medicine ball), Exercise Demo: Kneeling Alternating Arm/Leg Raise, Exercise Demo: Plank Single Arm Dumbbell High Row, Exercise Demo: Dumbbell Floor Hamstring Curl, Exercise Demo: Chair Assisted Pistol Squat, Exercise Demo: Glute Bridge With Leg Abduction, Exercise Demo: Dumbbell Floor Triceps Extension, Exercise Demo: Unbroken Dumbbell Hang Snatch, Exercise Demo: Exercise Ball Alternating Crunch, Exercise Demo: One Arm Dumbbell Lateral Raise, Exercise Demo: Barbell Front Squat To Shoulder Press, Exercise Demo: Single Arm Cable Chest Press, Exercise Demo: Bulgarian Split Squat Jump, Exercise Demo: Incline Dumbbell Hammer Curl, Exercise Demo: Static Hold Dumbbell Front Raise, Exercise Demo: Exercise Ball Preacher Curl, Exercise Demo: Exercise Ball Weighted Crunch, Exercise Demo: Exercise Ball Dumbbell Flye, Exercise Demo: Medicine Ball Straight Leg Crunch, Exercise Demo: Neutral Grip Dumbbell Press, Exercise Demo: Exercise Ball Lying Leg Raise, Exercise Demo: Crunch w/Exercise Ball Roll, Exercise Demo: Hanging Twisting Knee Raise, Exercise Demo: Alternating Crunch/Heel Touch, Exercise Demo: Incline Straight Arm Cable Pulldown, Exercise Demo: One Arm Incline Dumbbell Row, Exercise Demo: Plate Overhead Walking Lunge, Exercise Demo: Alternating Medicine Ball Pushup, Exercise Demo: Incline Barbell Triceps Extension, Exercise Demo: Exercise Ball Lying Hamstring Curl, Exercise Demo: Seated Alternating Dumbbell Front Raise, Exercise Demo: Seated Wide Grip Cable Row, Exercise Demo: Seated Reverse Grip Cable Row, Exercise Demo: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo, Exercise Demo: Barbell Reverse Lunge/Barbell Shoulder Press Combo, Exercise Demo: Dumbbell Squat/Dumbbell Curl Combo, Exercise Demo: Barbell Upright Row/Barbell Stiff Legged Deadlift Combo, Exercise Demo: Incline Dumbbell Rear Delt Raise (pinkies out), Exercise Demo: Smith Machine Close Grip Bench Press, Exercise Demo: Exercise Ball Twisting Crunch, Exercise Demo: Standing Dumbbell Hammer Curl, Exercise Demo: Incline Dumbbell Rear Delt Raise (palms facing in), Exercise Demo: Cable Overhead Triceps Extension (rope), Exercise Demo: Incline Dumbbell Row (neutral grip), Exercise Demo: Single Arm Cable Lateral Raise, Exercise: Overhead Dumbbell Triceps Extension, Exercise Demo: Straight Arm Cable Pulldown, Exercise Demo: Standing Dumbbell Lateral Raise, Exercise Demo: One Arm Dumbbell Shoulder Press, Exercise Demo: Incline Barbell Front Raise, Exercise Demo: Barbell Stiff Legged Deadlift, Exercise Demo: Machine Row (overhand grip), Exercise Demo: Single Leg Lying Hamstring Curl, Exercise Demo: Standing Dumbbell Curl (Palms Out), Exercise Demo: Seated Dumbbell Lateral Raise, Exercise Demo: Barbell Lying Triceps Extension, Exercise Demo: Barbell Bulgarian Split Squat, Exercise Demo: Incline Alternating Dumbbell Front Raise, Exercise Demo: Single Arm Lying Triceps Extension-Single Leg Glute Raise Combo, Exercise Demo: Resistance Band Standing Chest Press, Exercise Demo: Dumbbell Pullover-Leg Raise Combo, Exercise Demo: Dumbbell Squat-Shoulder Press Combo, Exercise Demo: Plate Stiff Legged Deadlift, Exercise Demo: Plate Sumo Squat-Front Raise Combo, Exercise Demo: Resistance Band Front Raise, Exercise Demo: Resistance Band Lateral Raise, Exercise Demo: Resistance Band Rear Delt Pull, Exercise Demo: Resistance Band Reverse Flye, Exercise Demo: Single Arm Dumbbell Incline Row, Exercise Demo: Single Arm Triceps Extension-Glute Raise Combo, Exercise Demo: Resistance Band Shoulder Press, Exercise Demo: Single Leg Exercise Ball Lying Hamstring Curl, Exercise Demo: Single Leg Standing Calf Raise, Sculpt Your Abs With This Killer 10-Minute At-Home Workout. Furthermore, the incline makes it slightly harder to curl the dumbbells up due to the positioning of the body.