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Last updated March 5, 2026
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Biceps
Drag Curl (Barbell)
Curl a barbell by dragging it up along your torso, keeping your elbows behind your body to emphasize the biceps long head.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
bicepsbicep (long head)
Secondary
forearm flexorsfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Hold a barbell with an underhand (supinated) grip at hip level.
- Keep your shoulders back and chest up.
- Step 2Execution
- Instead of curling the bar out in front, drag it straight up along your torso.
- Drive your elbows backward as the bar travels up.
- The bar should lightly graze your shirt on the way up.
- Squeeze your biceps hard at the top of the movement.
- Step 3Return
- Lower the bar by reversing the drag motion along your body.
- Keep the movement controlled and avoid swinging.
- Maintain tension in the biceps throughout the lowering phase.