The Essentials 2
Bigger, Stronger Arms
Barbell Drag Curl
Why You Need To Do This: Done correctly, this exercise will go a long way toward eliminating anterior deltoid involvement as you curl, helping you isolate the working muscle in a way that the standard barbell may not.
Set-Up: Stand with your feet hip width apart, knees slightly bent, and take a shoulder-width, or slightly wider, underhand grip on a barbell (or EZ bar). Draw your shoulders back and tighten your abs.
Action: Bend your elbows and draw them rearward as you move the barbell, dragging it up the front of your body along your abdomen until the barbell reaches the top of your abdominals (body mechanics should not allow you to top any higher). Pause for a moment at this point, squeezing the biceps hard for a peak concentration effort, before slowly lowering the bar along the body back to the starting position.
Tip: Because of the body mechanics of this move, you will only be able to life the weight to mid-abdomen or the top of the abdomen, so do not try to for the weight any higher. This limited range is what prevents front deltoid involvement.