If you want to boost the size of your biceps, this is the exercise for you. Even though most people don?t use it because it won?t let them lift a ton of weight and bolster their egos, it?s still very efficient when done right. To do that, though, you need to have perfect form while doing it and full control over the weight, which are things that your run-of-the-mill gym person doesn?t necessarily have.

This exercise is called a drag curl and it makes your brachialis and your outer biceps portion (the long head of the muscle) bigger and stronger by putting more stress on it. The most important thing to remember is to clench your muscles really hard at the top of the movement.

Here is how to perform it step by step.

Grab the bar and begin the exercise while it?s touching your upper thigh. Your hips, knees and shoulders should be in a straight line.
Curl the bar upwards and bring your elbows back a bit. Since this is a drag curl, you will be dragging the bar over your body, meaning it will be in contact with your torso at all times.
If your arms are larger, you will have a smaller range of motion with this exercise than the one with a regular curl. Make up for this by clenching your muscles really hard when you get to the peak of the movement.
Lower the bar down by dragging it over your body. You can use a regular or a reverse grip.

Keep repeating until necessary. For this exercise to have the best effect, you will need to control your speed, but you will also need to use a lighter weight than what you usually lift when doing a normal curl.