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Barbell Drag Curl
PullCompoundBarbellIntermediate
Muscles worked
Front
BicepsForearms
Instructions
- 1Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- 2As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- 3Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Drag Curl
The drag curl changes the classic curl's path by keeping the bar in contact with the body throughout the movement, with the elbows moving back rather than staying fixed. This unusual path reduces front-shoulder involvement and places more tension on the biceps peak, an exercise favored by bodybuilders for its ability to intensely isolate the muscle.
check_circleBenefits
- check_circleReduces front-deltoid involvement
- check_circlePlaces more tension on the biceps peak
- check_circleGood variation exercise for breaking a plateau
lightbulbExecution tips
- lightbulbKeep the bar in constant contact with the body
- lightbulbLet the elbows drift back naturally; don't fix them
- lightbulbUse a moderate load; the path is unusual
warningCommon mistakes
- warningBar drifting away from the body during the lift
- warningRaising the shoulders to help the movement
- warningToo much load that prevents the correct path
helpFrequently asked questions
Why is the drag curl different from the classic curl?expand_more
The bar slides along the body instead of moving away forward, changing the tension angle on the biceps.
Is this exercise suitable for beginners?expand_more
It's better to master the classic curl first before exploring this technical variant.
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