Arms · Isolation

Barbell Drag Curl

A curl variation in which the bar travels up along the torso as the elbows move back, keeping the work on the biceps.

MAIN MUSCLE
Biceps
ALSO WORKS
Brachialis, Rear delts
EQUIPMENT
Barbell
LEVEL
Intermediate
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand tall holding the bar with a shoulder-width underhand grip, bar resting against the thighs.

  2. Pull the elbows back and drag the bar up along the body toward the lower chest.

  3. Squeeze the biceps at the top for a moment.

  4. Lower the bar along the same path until the arms are straight.

COMMON MISTAKES

  • Letting the bar drift away from the body; keep it in light contact with the torso the whole way.
  • Shrugging the shoulders to finish the rep; keep the shoulders down and use less weight.

TIPS

  • Think about pulling the elbows behind you rather than lifting the bar.

QUESTIONS

Which muscles does Barbell Drag Curl work?

The main muscle is Biceps. It also works Brachialis, Rear delts.

How many reps should I do?

FORGE suggests 8-12 reps for Barbell Drag Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Drag Curl?

These train the same muscles: Barbell Curl, EZ-Bar Curl.