Arms / Intermediate / Isolation (single joint)

Barbell Drag Curl

A barbell curl where the bar is dragged up the torso with the elbows moving back, emphasizing the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip, Rear delts

Equipment

Barbell

Movement pattern

Elbow flexion (curl)

Level

Intermediate

Type

Arms, Isolation (single joint)

How to do it

1. Stand holding a barbell with a shoulder-width grip, arms extended against your thighs.
2. Pull your elbows back as you curl, keeping the bar in contact with your body.
3. Drag the bar up your torso to your lower chest.
4. Lower the bar along the same path to the start.

Tips

• Do not let the elbows come forward; they travel back behind the body.

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