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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Barbell Drag Curl
BicepsIntermediate

Barbell Drag Curl

A barbell curl in which the bar is dragged up the torso while the elbows travel back. Reduces front-delt involvement and emphasises the biceps.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Rear Delts
Sets
3
Reps
8–12
Rest
60–90s

How to perform

Barbell Drag Curl movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a barbell with an underhand, shoulder-width grip against the thighs.

  1. 1

    Pull the elbows back as you curl so the bar stays in contact with the torso.

  2. 2

    Drag the bar up to around the lower chest.

  3. 3

    Squeeze the biceps.

  4. 4

    Lower along the same path back to the thighs.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Bar brushes the body

  • Elbows travel back

  • Shoulders stay down

Common mistakes

  • Letting the bar drift away from the torso

  • Shrugging

  • Using too much weight

Safety notes

  • Use lighter weight than a standard curl; the range is shorter.

Details

Body parts
Arms · Upper Body
Equipment
Barbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Barbell CurlBeginner→

Similar Exercises

  • Wide-Grip Barbell CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.