Drag Curl

How to do the Drag Curl

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. 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. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Concentration Curls Dumbbell Cross Body Hammer Curl Dumbbell Dumbbell Alternate Bicep Curl Dumbbell Dumbbell Bicep Curl Dumbbell

Easier than the Drag Curl

Same movement pattern, lower entry difficulty — work up from here.

Alternate Hammer Curl beginner · Dumbbell Alternate Incline Dumbbell Curl beginner · Dumbbell Barbell Curl beginner · Barbell

Superset the Drag Curl with

Opposing triceps work — alternate sets without extra rest.

Decline Close-Grip Bench To Skull Crusher triceps One Arm Floor Press triceps Reverse Triceps Bench Press triceps Incline Barbell Triceps Extension triceps

Common questions

What muscles does the Drag Curl work?

The Drag Curl primarily works the biceps, with the forearms as secondary movers. High Cable Curls, Alternate Hammer Curl, and Alternate Incline Dumbbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Drag Curl?

A Barbell. Without a barbell, Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Concentration Curls train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Drag Curl suitable for beginners?

It is rated intermediate. Start with Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl and work up.

Where should the Drag Curl go in a workout?

Early — the Drag Curl is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Decline Close-Grip Bench To Skull Crusher and One Arm Floor Press later.

Similar exercises

High Cable Curls Cable Machine Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar