10 Barbell drag curl

Why it’s on the list: In contrast to strict barbell curls, where you keep your elbows pinned at your sides, you’ll actually push them backward, keeping the bar close to your torso as you bring it up. This reduces the range of motion, so don’t expect to take it up very high. Because the bar moves vertically up and down, it can also be done on a Smith machine—seriously, try it!


In your workout: If you’re looking to make this tenth-ranked exercise a five-star winner, focus on the negative part of the reps. You’ll need a workout partner. Start with the bar in the top position, with a very heavy weight, and take about 3-5 seconds to lower it to the bottom. Your partner should then help you get it back to the top. Repeat for 5-8 reps.

If you’re doing negatives, do this move first in your workout. Otherwise, it can be plugged in anywhere from the middle to the end.