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Barbell Drag Curl

Stand holding a barbell with an underhand, shoulder-width grip and your arms hanging in front of your thighs. Instead of swinging the bar forward, drag it straight up your torso by driving your elbows back behind your body. Keep the bar close to your stomach and chest throughout, squeezing the biceps at the top. Lower it back down along the same path under control; the dragging motion shifts tension onto the biceps and reduces front-deltoid involvement.

BICEPS · PULL

Barbell Drag Curl: how the movement is executed

How it is executed

  1. Stand holding a barbell with an underhand, shoulder-width grip and your arms hanging in front of your thighs.
  2. Instead of swinging the bar forward, drag it straight up your torso by driving your elbows back behind your body.
  3. Keep the bar close to your stomach and chest throughout, squeezing the biceps at the top.
  4. Lower it back down along the same path under control; the dragging motion shifts tension onto the biceps and reduces front-deltoid involvement.
Muscles worked
Biceps
Primary muscle
Biceps
Equipment
Barbell
Movement pattern
Pull
Difficulty
Intermediate
What it is for
Hypertrophy

Variations and substitutions

Barbell 21sBarbellDumbbell 21sDumbbellBayesian CurlCableDumbbell Concentration CurlDumbbellBarbell Biceps CurlBarbellEZ Bar Biceps CurlEZ bar
Biceps exercisesBarbell exercisesEstimated 1RM calculatorBarbell plate calculatorBack to the library

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