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Drag Curl

The Drag Curl primarily targets your Biceps, with support from Forearms. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Drag Curl

  1. Step 1. Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
  2. Step 2. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
  3. Step 3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

How does the drag curl differ from a standard barbell curl?

By pulling the bar up the torso and driving elbows back, you minimize anterior deltoid involvement. This creates greater mechanical tension on the biceps, specifically the long head.

What is the most common form mistake to avoid during this movement?

Avoid leaning backward or shrugging the shoulders to move the weight. Keep the bar in constant contact with your body and ensure the elbows move behind the ribcage.

Which muscles are primarily targeted by the drag curl?

The exercise is an isolation movement focusing almost exclusively on the biceps brachii. The brachialis and brachioradialis act as secondary stabilizers during the lift.

How should a beginner incorporate drag curls into their routine?

Beginners should start with an empty barbell or light dumbbells to master the elbow-back path. It serves as an effective finisher after heavier compound pulling movements.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using a controlled tempo. Focus on the peak contraction at the top of the movement rather than using heavy, momentum-driven loads.

Sample sets & reps for Drag Curl

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Alternate Hammer Curl — dumbbell
  • Alternate Incline Dumbbell Curl — dumbbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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