Barbell Drag Curl

Barbell Drag Curl


This exercise involves holding a barbell with an underhand grip and dragging it up towards the chest while keeping the elbows close to the body. It primarily targets the biceps and forearms.

Muscle Group

Equipment Required

Barbell Drag Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart.
  2. Start with the barbell at your thighs, arms fully extended.
  3. Keeping your elbows close to your body, curl the barbell up towards your chest.
  4. As you curl the barbell up, drag it along your body, keeping it in contact with your torso.
  5. Pause at the top of the movement, then slowly lower the barbell back down to the starting position.
  6. Repeat for the desired number of reps.

Barbell Drag Curl Form & Visual

Barbell Drag Curl

Barbell Drag Curl Benefits

  • Targets the biceps brachii muscle, helping to build strength and size in the arms
  • Engages the brachialis muscle, which can help to increase the overall size and definition of the upper arm
  • Improves grip strength and forearm development, as the exercise requires a strong grip on the barbell
  • Allows for a greater range of motion compared to traditional bicep curls, which can help to activate more muscle fibers and promote greater muscle growth
  • Can be easily modified by adjusting the weight or grip width to suit individual fitness levels and goals

Barbell Drag Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Barbell Drag Curl Variations & Alternatives

  • Reverse Barbell Drag Curl
  • Single Arm Barbell Drag Curl
  • Wide Grip Barbell Drag Curl
  • Narrow Grip Barbell Drag Curl
  • Seated Barbell Drag Curl
  • Standing Alternating Barbell Drag Curl