Drag Curl (Barbell)
Also called BB Drag Curl
How to do it
Hold the bar with a palms-up grip and the elbows drawn back behind the torso. Curl the bar by dragging it straight up the front of your body, letting the elbows travel back rather than forward, then lower it down the same path under control.
Setup
Stand tall holding the bar against the thighs with a shoulder-width underhand grip. Keep wrists straight, shoulders down, torso braced, and elbows ready to travel behind the ribs.
Where you should feel it
In the biceps as the bar slides close to the torso, with the forearms gripping and rear delts helping draw the elbows back. Avoid leaning or lifting the elbows forward.
When to use it
Use for biceps hypertrophy with a shortened top position and less front-shoulder involvement than a standard curl. Controlled sets of 8-15 reps fit well.