Drag Curls

Exercise Summary
Primary Muscle(s) Biceps
Secondary Muscle(s) Forearms
Equipment Barbell
Emphasis Isolation
Type Pull

Drag Curls Instructions

  • Feet positioned in an athletic stance slightly outside shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back with your chest up.
  • Grab a barbell with an underhand grip just outside shoulder-width. Your elbows should be resting by your sides.
  • Initiated with your biceps, drag (pull) the bar up without letting it touch you.
  • At the top of the movement, the back of your hand will be parallel to the floor.
  • Lower the bar down the same path under control.
  • The eccentric portion is just as important as the concentric with arm development.


  • Refrain from elevating your traps or lifting your shoulders
  • Allow your elbows to elevate, they are not pinned at your sides like a normal curl movement.
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