Barbell Drag Curl

Muscles worked

Setup

1. Stand upright with feet shoulder-width apart and a slight bend in your knees.
2. Grip the barbell with an underhand (supinated) grip, with hands positioned just outside your hips.
3. Rest the barbell against your upper thighs with your arms fully extended and shoulders pinned back.
4. Maintain a neutral spine and engage your core to stabilize your torso.

How to do it

1. Exhale as you curl the bar upward, pulling your elbows straight back so the bar 'drags' vertically up your torso.
2. Continue the movement until the bar reaches the level of your lower chest and your elbows are behind your ribcage.
3. Squeeze your biceps and posterior deltoids hard at the top of the movement for a one-second peak contraction.
4. Inhale as you slowly lower the bar back down along the same path, keeping it in contact with your body until your arms are fully extended.

Form checklist

• Keep the bar in constant contact with your shirt or torso throughout the entire repetition.
• Ensure your elbows move backward, not flared out to the sides.
• Maintain a strictly vertical torso; do not lean back or use momentum to 'swing' the weight up.
• Keep your wrists straight and firm to ensure the biceps are doing the work rather than the forearms.

Pro tips

• Focus on driving your elbows as far back as possible to achieve the shortest, most intense bicep contraction.
• Think of the movement as a 'vertical row' for your biceps to help master the dragging mechanics.
• Keep your grip relatively loose to reduce forearm involvement and force the biceps to initiate the pull.

Make it harder

• Implement a 3-second eccentric (lowering) phase to maximize time under tension.
• Add a 2-second pause at the top of each rep, focusing on maximal bicep recruitment.

Frequently asked

What muscles does the barbell drag curl work?

The barbell drag curl primarily targets the biceps and deltoids, and also works the forearms as secondary muscles.

What equipment do you need for the barbell drag curl?

The barbell drag curl uses barbell.

Is the barbell drag curl good for beginners?

The barbell drag curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Barbell Curl Press ExtensionIntermediate · biceps and deltoids
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps