Drag Curl tutorial
The drag curl is a barbell curl variation where the bar is dragged up close to the body while the elbows travel backward instead of staying fixed. This pattern minimizes front deltoid involvement and emphasizes the long head of the biceps, making it a useful variation for intermediate lifters.
How to perform
- Grip a barbell palms up, slightly narrower than shoulder width, and stand tall.
- Hold the bar in front of your thighs and brace your core.
- Drive your elbows back while dragging the bar up along your body.
- Bring the bar up to your lower chest and squeeze the biceps.
- Lower the bar slowly along the same close path.
- Return your elbows to their starting position at your sides at the bottom.
Breathing: Exhale as you drag the bar up and inhale as you lower it.
Key tips
- The bar should stay almost in contact with your body throughout.
- Keep your shoulders down and back; don't shrug.
- Use less weight than for a standard barbell curl.
Common mistakes
- Letting the elbows come forward like a regular curl
- Shrugging the shoulders while pulling the bar
- Leaning the torso back to move the weight
Safety: Because the elbows travel behind the body, people with front shoulder pain should be cautious and can use a seated dumbbell curl instead.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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