Add Drag Curls to Your Arm Day Workouts Make drag curls your main biceps exercise for at least a month, going for 3 to 4 sets of 8 to 12 reps.

Drag Curl Drag curls focus on the biceps by keeping the elbows back, increasing tension and promoting a strong peak contraction. Hold a barbell or dumbbells with an underhand grip, arms fully ...

Over time, that means more strength and more size. From drag curls and barbell curls to effective biceps work with resistance bands, here are 10 different bicep curl variations.

Frustrated by your lack of arm growth? You are not alone! These are the ten commandments for finally building biceps you can ...

3. Match the Exercise to the Head You Want to Emphasize Long Head (peak): Use movements where your arms are behind your torso, like incline dumbbell curls or drag curls.

You can put this technique to biceps-blasting practice with this incline curl to drag curl superset. The focus of this two-move finisher shifts to keeping your elbows behind your torso.

A researcher reviewed 32 studies on arm training to find out what really works – from exercise selection to volume, here’s how to maximise muscle growth.