Barbell Drag Curl

Barbell Drag Curl

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Barbell Drag Curl is an isolation exercise that primarily targets the biceps brachii, with a strong emphasis on the long head. It also lightly engages the brachialis and forearms. It is an intermediate level exercise that emphasizes the contraction of the biceps by minimizing shoulder involvement.

Unlike traditional barbell curls where the bar moves in an arc, the drag curl involves dragging the barbell up close to the torso, allowing the elbows to move slightly backward. This subtle adjustment reduces deltoid activation and keeps tension squarely on the biceps throughout the lift.

The Barbell Drag Curl is an excellent option for lifters looking to intensify their biceps workouts, especially for those seeking more definition in the upper biceps area or dealing with shoulder discomfort during regular curls.

Instructions

  1. Stand upright holding a barbell with a shoulder-width underhand (supinated) grip.
  2. Keep your chest up, back straight, and arms fully extended.
  3. Begin the curl by pulling your elbows slightly back and dragging the barbell up your torso.
  4. Keep the barbell close to your body as you lift it to about lower chest height.
  5. Squeeze your biceps at the top of the movement.
  6. Slowly lower the barbell back to the starting position, maintaining control.
  7. Repeat for the desired number of reps.

Common Mistakes

Turning it into a regular curl

Lifting the bar away from the torso changes the exercise entirely and involves the shoulders.

Shrugging the shoulders

Using traps to lift the bar reduces biceps activation and adds unnecessary tension.

Elbows flaring out

Letting the elbows drift outward compromises form and puts stress on the joints.

Using too much weight

Excessive load can cause momentum-based movement and increase injury risk.

Injuries

Barbell Drag Curl is a low to medium risk exercise when performed correctly and with controlled weight.

Because the movement keeps the bar close to the torso and limits swinging, there is reduced strain on the lower back and shoulders. However, lifters with poor shoulder mobility or existing biceps tendon issues should proceed with caution.

To avoid injury, use a moderate weight and avoid jerking the bar upward. Keep the motion slow and controlled, especially during the eccentric (lowering) phase, to reduce stress on tendons and joints.

Frequently Asked Questions

Q: Is Barbell Drag Curl better than standard curls?

It's not better, just different - great for targeting the biceps in a unique way.

Q: Can I use an EZ bar instead of a straight bar?

Yes, an EZ bar can reduce wrist strain and is a valid alternative.

Q: How often should I include drag curls in my routine?

1–2 times per week is sufficient, ideally as an accessory movement after main biceps work.

Overview

Target Muscle Groups:
Biceps.
Equipment:
Barbell.
Difficulty:
Intermediate.
Log Type:
Reps and weight.