Barbell Drag Curl

Technique

The barbell drag curl is a curl in which the elbows travel backward as the bar is dragged straight up along the front of the body instead of swinging out in an arc. Pulling the elbows behind the torso reduces front delt involvement and keeps more tension on the biceps, especially the long head, through the top of the rep. Use a shoulder-width underhand grip, keep the bar in light contact with the torso, and lower it the same way under control.

Steps

1. Stand holding a barbell with an underhand, shoulder-width grip, arms straight
2. Brace the core and keep the shoulders down
3. Curl the bar straight up the front of the body while driving the elbows backward
4. Stop when the bar reaches the lower chest and squeeze the biceps
5. Lower the bar along the same path under control and repeat

Common mistakes

• Letting the bar drift away from the body into a normal curl arc
• Shrugging the shoulders up as the elbows move back
• Leaning back to swing the bar up

Variations

• Dumbbell drag curl with two dumbbells kept close to the sides
• Cable drag curl using a straight bar on a low pulley
• EZ-bar drag curl for a more comfortable wrist angle

FAQ