Barbell Bicep Drag Curl

Beginner
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A barbell curl variation where the elbows are pulled back, dragging the bar along the torso. This isolation movement targets the biceps for peak contraction and hypertrophy.

About Exercise

Equipment

Barbell

Difficulty

2/5 • Beginner

Primary Muscle Groups

Biceps

Secondary Muscles

Forearms

Accessory Muscles

Shoulders

Popularity Score

6

Goals

Hypertrophy
Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Biceps

10/10

Long Head, Short Head

Forearms

4/10

Flexors

Shoulders

2/10
Programming

Typical Rep Range

8-15 reps

Rest Between Sets

45-90 seconds • Use shorter rest periods for high-rep hypertrophy sets.

How to Perform

Stand tall, holding a barbell with an underhand grip (shoulder-width apart). Keep your shoulders back and your elbows tucked close to your sides, slightly pulling them backward.

  1. Initiate the movement by dragging the bar straight upward along your torso.
  2. Actively pull your elbows backward as the bar rises, keeping them tucked tight.
  3. Squeeze the biceps hard at the top position, maintaining contact with your chest.
  4. Slowly lower the barbell back down the same path until the arms are fully extended.

Coaching Tips

Form Cues

  • Elbows pinned back
  • Drag up the shirt
  • Squeeze the peak
  • Keep bar close

Breathing

Inhale while lowering the weight during the eccentric phase; exhale sharply as you curl the weight up (concentric phase) and brace the core.

Tempo

3-0-1

Range of Motion

Curl the bar until the forearms are vertical and the biceps are maximally contracted, then lower fully until the elbows are completely extended.

Safety

Safety Notes

  • Avoid using excessively heavy weights, which encourages momentum and poor form.
  • Ensure a stable torso throughout the entire range of motion.

Spotting

Not recommended; focus on maintaining strict form and lowering the weight if necessary.

Common Mistakes

  • Letting the elbows drift forward
  • Rocking the torso to assist the lift
  • Failing to fully extend the elbow

When to Avoid

  • Acute wrist, elbow, or shoulder pain
  • Severe biceps tendonitis

Build Up First

  • Basic grip strength

Also known as

Drag Curl, Barbell Drag Curl

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