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.
Barbell
2/5 • Beginner
Biceps
Forearms
Shoulders
6
No
No
No
Small
Low
Long Head, Short Head
Flexors
8-15 reps
45-90 seconds • Use shorter rest periods for high-rep hypertrophy sets.
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.
Inhale while lowering the weight during the eccentric phase; exhale sharply as you curl the weight up (concentric phase) and brace the core.
3-0-1
Curl the bar until the forearms are vertical and the biceps are maximally contracted, then lower fully until the elbows are completely extended.
Not recommended; focus on maintaining strict form and lowering the weight if necessary.
Drag Curl, Barbell Drag Curl
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