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Last updated March 5, 2026
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
- Level
- Intermediate
- 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.
Alternatives & variations
Explore similar movements targeting the same muscles.
Biceps Curl (Barbell)
Biceps
Biceps Curl - Behind the Back (Cable)
BicepsBicep (long Head)
Biceps Curl (EZ Bar)
Biceps
Concentration Curl (Dumbbell)
Bicep (short Head)
Preacher Curl (Barbell)
Bicep (short Head)
Spider Curl (Barbell)
BicepsBicep (short Head)
Waiter Curl (Dumbbell)
Bicep (long Head)Bicep (short Head)