Barbell Drag Curl

How to Perform the Barbell Drag Curl

Stand upright holding a barbell with an underhand (supinated) grip at arm's length against your thighs, hands shoulder-width apart.
Instead of curling the bar out in front of you, pull your elbows straight back behind your body.
As you pull your elbows back, the barbell will travel upward, dragging along or very close to the front of your body.
Continue pulling your elbows back and the bar up until it reaches approximately mid-chest height.
Squeeze your biceps hard at the top of the movement.
Reverse the motion by slowly pushing the elbows forward and lowering the bar back down your torso.
Repeat for the prescribed number of reps.

Curling the bar outward in a standard arc

Focus on pulling the elbows behind you; the bar should stay in contact with or very close to your body throughout.

Using too heavy a weight

This exercise requires lighter weight than standard curls due to the disadvantaged mechanical position — prioritise form.

Shrugging the shoulders during the movement

Keep your shoulders depressed and back; only the elbows should move during the exercise.

✓Preferentially targets the long head of the biceps, building the coveted bicep peak.
✓Minimises front deltoid and momentum involvement, leading to better bicep isolation.
✓Provides a unique stimulus compared to standard curls, promoting continued muscle growth.

●Think of it as pulling your elbows behind you rather than curling the bar up.
●Use a lighter weight than your standard barbell curl — this is a precision exercise, not a power movement.
●A slight lean back is acceptable at the top to maximise the contraction.

Strength

3-4 sets of 6-8 reps

Hypertrophy

3-4 sets of 10-12 reps

Endurance

2-3 sets of 15-20 reps

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