Drag Curl

The drag curl keeps the bar in contact with your torso as you lift, with your elbows travelling back behind your body. Pulling the elbows back reduces help from the front shoulders and keeps the load on the biceps, so it is usually done with moderate weight.

Intermediate 💪 Biceps Isolation Isolation
3
Sets
8–12
Reps
90 sec
Rest
Isolation
Type
🏋️ Barbell
Drag Curl — start and finish positionsSTARTFINISH
Barbell
Biceps Intermediate Isolation
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Muscles Worked

Learn more in the Biceps training guide →

Primary
Biceps
Secondary
Forearms
Highlighted muscles

How To Perform

  1. 1 Stand holding a barbell with an underhand, shoulder-width grip and the bar resting against your thighs.
  2. 2 Begin the curl by pulling your elbows back so the bar slides up along your body.
  3. 3 Drag the bar up your torso until it reaches roughly the bottom of your chest.
  4. 4 Lower it back down along the same path under control.

Form Cues

  • ✓ Keep the bar touching your body from start to finish.
  • ✓ Move the elbows behind you instead of forward.
  • ✓ Keep your shoulders down and back, not hunched forward.

Common Mistakes

  • ✗ Lifting the bar away from the torso, which turns it into a normal curl.
  • ✗ Leaning back to drag more weight.
  • ✗ Using a load so heavy that the lower back is involved.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Drag Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Drag Curl? These alternatives target the same muscles:

Barbell Curl
Biceps · Beginner
→
EZ-Bar Curl
Biceps · Beginner
→
Incline Dumbbell Curl
Biceps · Intermediate
→
Preacher Curl
Biceps · Intermediate
→

Swap Drag Curl for something else

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Where This Exercise Fits

FAQ

How many sets of Drag Curl should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for biceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Drag Curl target?▾
Drag Curl primarily targets the Biceps. Secondary muscles include Forearms.
Is Drag Curl good for beginners?▾
Drag Curl is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Drag Curl, 90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.