Barbell Bicep Drag Curl
Barbell bicep drag curl isolates the biceps by dragging the bar along the torso with elbows back, emphasizing peak contraction for hypertrophy and strength while minimizing front delt involvement.
About Exercise
Equipment
Barbell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps, Forearms
Secondary Muscles
Traps
Popularity Score
7
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, Brachialis
Forearms
8/10Flexors
Traps
3/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, underhand shoulder-width grip on barbell resting against upper thighs, arms fully extended, shoulders back and down, core braced.
- Pull elbows back and curl bar up along torso.
- Keep bar close to body throughout.
- Curl until forearms vertical and biceps contracted.
- Squeeze biceps at top.
- Lower bar slowly along torso.
- Fully extend arms at bottom.
Coaching Tips
Form Cues
- Drag bar up torso
- Elbows back and high
- Squeeze biceps hard
- No body swing
- Control the descent
Breathing
Inhale during eccentric lowering; exhale during concentric curl.
Tempo
3-1-1
Range of Motion
Full extension at bottom to forearms vertical at top, elbows behind torso.
Safety
Safety Notes
- Use lighter weight for strict form
- Avoid if acute elbow or wrist pain
- Secure plates with clips
- Maintain stable core
- Switch to EZ bar if wrist discomfort
Spotting
Spotting not typically required; use power rack safeties for heavy sets to catch bar if needed.
Common Mistakes
- Elbows drifting forward
- Using momentum to lift
- Rushing the lowering phase
- Arching back for assistance
When to Avoid
- acute wrist pain
- elbow pain
- shoulder pain
- biceps tendonitis
Flexibility Needed
- wrist extension for grip
- shoulder flexion
Build Up First
- basic bicep curl form
- core bracing control
Also known as
Barbell Drag Curl, Bicep Drag Curl
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