Barbell Bicep Drag Curl
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
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head
Forearms
4/10Flexors
Shoulders
2/10Programming
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.
- Initiate the movement by dragging the bar straight upward along your torso.
- Actively pull your elbows backward as the bar rises, keeping them tucked tight.
- Squeeze the biceps hard at the top position, maintaining contact with your chest.
- 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
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Bicep Drag Curl
Barbell
Biceps
Barbell Bicep Curl
Barbell
Biceps
Barbell Preacher Curl
Barbell, Preacher Curl Stand
Biceps
EZ-Bar Bicep Curl
EZ Bar
Biceps
Dumbbell Drag Curl
Dumbbells
Biceps
Smith Machine Drag Curl
Smith Machine
Biceps
Dumbbell Bicep Curl
Dumbbells
Biceps
Cable Rope Bicep Curl
Single Cable Machine, Rope Cable Attachment
Biceps
Cable Handles Bicep Curl
Single Cable Machine, Handle Cable Attachment
Biceps
Cable Superman Bicep Curl
Single Cable Machine, Handle Cable Attachment
Biceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
