Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Barbell Drag Curl Overview

The barbell drag curl is a variation of the barbell curl and an exercise used to build the muscles of the biceps.

Building big biceps is a goal for many aesthetic-driven gym-goers. Incorporated a variety of curl variations, such as the barbell drag curl, into your bicep workout can help you build big and balanced biceps.

Barbell Drag Curl Instructions

  1. Select the desired weight, load it onto the bar, and assume a shoulder width stance.
  2. Using a supinated (palms up) grip, take a deep breath and curl the barbell towards your shoulders.
  3. As you pull the bar upwards, keep it close to your torso by allowing the elbows to drift slightly behind the body.
  4. Once the biceps are fully shortened, slowly lower the weight back to the starting position.
  5. Repeat for the desired number of repetitions.

Barbell Drag Curl Tips

  1. Maintain a slight bend in the elbow at the bottom of the movement to keep tension through the biceps.
  2. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
  3. If you experience forearm or wrist discomfort while using a barbell, switch to an EZ curl bar or dumbbells.
yogesh varshney
Posted on: Thu, 03/21/2013 - 07:24

can u give me a sugetion for any suplyment for my great heath.i am going to the jim from 1 year.

Posted on: Tue, 03/20/2012 - 14:55

Another tip: Your elbows should move backwards (behind you) while you curl. Don't try and keep them in line w/ your torso. Also you can get even more pop on this by coming up higher then the picture shows. Take the bar up above your nipples when you curl.