Subj: Vince GiRonda’s Body Drag Curls for Building massive, Think Upper Arms.
I rarely train arms directly – maybe once or twice a month maximum. I’ve gone months without training arms.
When I do train my arms I want to maximize my results. I’ve found that body drag curls are one of the best exercises for arm training.
To perform the body drag curl you literally drag the barcarole your body. Keep the barbell in contact with your torso throughout the entire range of motion starting at your pelvis all the way up to your collarbone.
How to Perform Body Drag Curls
Grab a barbell about shoulder width apart – Just like you would with a normal barbell bicep curl.
Let the weight hang down, arms extended, and bring your shoulders back and down as far as you can. Your forearms should be close to your body and bring your elbows back as far as you can. The barbell should be pressing agains your waist.
Now, keeping your elbows and shoulders back, flex your biceps hard and move the weight up with the barbell touching your body the whole way. As you move the weight up you should pull your elbows back farther and keep your forearms tight to your body.
Raise the weight until you physically can’t lift it any higher due to your forearms hitting your upper arms. For most people this is between your mid-upper chest and collar bone.
Slowly lower the weight back down to the starting position (the starting position is having the bar as low as you can while maintaining form,) keeping your elbows and shoulders back as far as possible.
Body Drag Curls Are the Best Exercise for Bigger Biceps
Drag curls particularly targets the part of your arm above the elbow in addition to the bicep head. Thus building the muscle completely by adding width to all dimensions.
It also works you forearms and shoulders due to the unique position you’re arms are in while performing the lift.
Drag curls are a great addition to any arm workout. Add 3-4 sets to the end of your arm workout as a finisher. They are a great exercise the forces you to concentrate hard on your muscles, trains muscle in a unique way, and gives you an awesome pump.
Learn how to perform body drag curls by watching the video below:
If you want an amazing complete full arm workout check out the Iron and Grit Arm Workout