How to do the Band Drag Curl
Step by step
- Stand on a band and hold an end in each hand, palms up, arms at your sides.
- Begin curling while pulling your elbows backward behind your torso.
- Let the hands travel up close to your body, almost dragging along it.
- Squeeze the biceps as your elbows finish drawn back.
- Reverse slowly, bringing the elbows and hands back to the start.
The thing people get wrong
Dragging the elbows back keeps the band close and shifts tension onto the biceps. The hands stay near the body, not swinging out front.
Coaching cue
Stop the hands around chest height; there is nothing to gain from curling higher.
Muscles worked
- Primary: Biceps
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