Demonstration video
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Get my programHow to do the drag curl
Instructions
- Stand upright holding a barbell with a shoulder-width underhand grip.
- Keep elbows close to your torso and initiate the curl by pulling your elbows backward as you lift the bar.
- Drag the barbell up along your torso, keeping it close to your body.
- Squeeze the biceps at the top, then slowly lower the bar to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Do not let the elbows flare outward—keep them tucked.
- Avoid using momentum; focus on controlled movement.
- Keep your torso stationary and avoid leaning back.
- Keep the bar in contact with your body throughout the lift.
Breathing Tips
- Inhale before initiating the movement.
- Exhale as you lift the barbell upward.
- Inhale again as you lower the bar back down under control.
Medical restrictions
- Elbow tendonitis or previous elbow injuries
- Wrist strain or carpal tunnel syndrome
- Shoulder impingement or instability
Description
The Drag Curl is a specialized biceps exercise designed to enhance peak contraction by eliminating shoulder involvement. Unlike traditional curls, where the elbows remain relatively fixed, the drag curl promotes an elbow-backward motion, keeping the barbell close to the torso throughout the movement. This unique technique isolates the biceps more effectively and minimizes assistance from other muscle groups. By emphasizing the long head of the biceps, the drag curl contributes to a fuller and more developed upper arm appearance. It is a popular variation among bodybuilders seeking to improve biceps peak and shape. The drag curl is particularly effective for advanced lifters looking to break through plateaus in biceps training. Due to its strict form requirements, it encourages better muscle control and concentration. Performed correctly, this exercise can significantly enhance arm definition and hypertrophy. The drag curl is best included toward the end of a biceps workout as a high-intensity finisher, promoting muscle fatigue and optimal fiber recruitment. Using a moderate weight and focusing on strict technique will yield the best results.
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Description
The Drag Curl is a specialized biceps exercise designed to enhance peak contraction by eliminating shoulder involvement. Unlike traditional curls, where the elbows remain relatively fixed, the drag curl promotes an elbow-backward motion, keeping the barbell close to the torso throughout the movement. This unique technique isolates the biceps more effectively and minimizes assistance from other muscle groups. By emphasizing the long head of the biceps, the drag curl contributes to a fuller and more developed upper arm appearance. It is a popular variation among bodybuilders seeking to improve biceps peak and shape. The drag curl is particularly effective for advanced lifters looking to break through plateaus in biceps training. Due to its strict form requirements, it encourages better muscle control and concentration. Performed correctly, this exercise can significantly enhance arm definition and hypertrophy. The drag curl is best included toward the end of a biceps workout as a high-intensity finisher, promoting muscle fatigue and optimal fiber recruitment. Using a moderate weight and focusing on strict technique will yield the best results.
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