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Arms Barbell Intermediate Video

How to do the Drag Curls

Primary: Biceps · also works Shoulders, Forearms.

Drag Curls are a bicep isolation exercise primarily targeting the biceps brachii. They involve dragging the barbell up your body while keeping your elbows back. This exercise is effective for building the peak of the biceps and providing a different kind of stimulus compared to regular curls. Intermediate lifters often use drag curls to break through bicep growth plateaus.

Demo video: Drag Curls · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.

  2. 2

    Begin with the barbell at your thighs, arms fully extended.

  3. 3

    Drag the barbell up towards your chest, keeping the bar in close contact with your torso and your elbows pointed back.

  4. 4

    Lower the barbell back down to the starting position while maintaining control.

  5. 5

    Repeat for the desired number of repetitions.

Coaching cues

  • Keep your elbows pulled back through the movement to ensure maximum bicep engagement.
  • Move the barbell slowly to maintain tension on the biceps and prevent momentum from assisting the lift.
  • Focus on squeezing the biceps at the top of the movement for an additional contraction.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Drag Curls alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Barbell CurlBarbell · beginner Close Grip Barbell CurlsBarbell · beginner Ez Bar Curl Inside GripBarbell · beginner EZ Bar Preacher CurlsBarbell · beginner Barbell 21-sBarbell · intermediate Close Grip Preacher CurlsBarbell · intermediate

Frequently asked questions

What muscles does the Drag Curls work?

Primary: Biceps. Secondary: Biceps, Shoulders, Forearms

How many sets and reps of Drag Curls should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Drag Curls?

Same movement pattern, different equipment: Barbell Curl, Close Grip Barbell Curls, Ez Bar Curl Inside Grip, EZ Bar Preacher Curls, Barbell 21-s, Close Grip Preacher Curls.

Is the Drag Curls good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.