Barbell Drag Curl
Also known as: drag curl, drag curls, barbell drag curls, drag barbell curl, bb drag curl
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Dragging the bar up your torso with elbows traveling back, rather than curling it out in an arc, takes the front delts almost completely out of the movement. The range is shorter and the weight must be lighter than a standard barbell curl, but the biceps get no outside help.
How to do the Barbell Drag Curl
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Let the barbell hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Drag Curl work?
The Barbell Drag Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Barbell Drag Curl good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Drag Curl with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Drag Curl?
If you cannot do the Barbell Drag Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the EZ-Bar Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Drag Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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