Drag Curl — Barbell Curl Variation
Intermediate
The drag curl modifies the bar path so it travels straight up your body rather than in an arc. By pulling the elbows behind you, the front delts can't assist, placing all tension on the biceps — especially the outer (long) head.
Best for: Biceps long head emphasis and peak development
How It Differs from Barbell Curl
Instead of curling in an arc, you drag the bar up your torso by pulling the elbows back. This keeps constant tension on the biceps long head and eliminates front delt involvement.
How to Perform
- Stand holding a barbell with an underhand grip at hip level, shoulders back.
- Curl the bar by driving your elbows back behind your torso, dragging the bar up your stomach and chest.
- The bar should stay in contact with or very close to your body throughout the movement.
- Squeeze at the top, then reverse the path, lowering the bar back along your torso.
Equipment & Muscles
Barbell|BicepsForearmsRear Delts
Pros
- + Eliminates front deltoid assistance
- + Constant tension through full ROM
- + Can be done with any barbell
Cons
- - Much lighter weight than standard curls
- - Unusual movement pattern takes practice
- - Limited range of motion at the top