Barbell Drag Curl
Description
The barbell drag curl is a bicep curl variation where you keep the barbell in contact with your body throughout the curl, dragging it straight up along your torso. The bar path keeps your elbows pulled back, shifting emphasis to the long head of the bicep.
Muscle Group
Equipment Required
Barbell Drag Curl Instructions
- Stand tall holding a barbell with an underhand grip at your thighs.
- Pull your elbows back so the bar can drag along your body.
- Curl the bar up by bending at the elbows, keeping the bar in contact with your torso.
- The bar travels straight up along your body — not in an arc.
- Continue until the bar reaches your lower chest. Your elbows pull back further as you rise.
- Squeeze your biceps at the top.
- Lower the bar back down along your body.
- Use moderate weight. Aim for 10 to 12 reps.
Barbell Drag Curl Form & Visual
Barbell Drag Curl Benefits
- Emphasizes the long head of the bicep
- Unique bar path with elbow pull-back
- Builds bicep peak
- Different stimulus from standard curls
- Easy to set up
- Engaging variation
Barbell Drag Curl Muscles Worked
- Biceps brachii (long head emphasis)
- Brachialis
- Posterior deltoid (slight)
Barbell Drag Curl Variations & Alternatives
- Barbell Curl (standard)
- Dumbbell Drag Curl
- Cable Close-Grip Curl
- Smith Drag Curl
- Behind-the-Back Drag Curl
