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How to do it
- Stand tall holding a barbell with an underhand grip at shoulder width and arms fully extended.
- Brace your core and pin your shoulders down and back to lock the upper body in place.
- Pull the bar straight up the front of your torso by driving your elbows back behind you.
- Stop the bar at the upper chest with elbows tucked back, feeling a strong biceps contraction.
- Lower the bar slowly down the front of the body, keeping it in contact with the torso.
- Finish with arms fully extended and elbows reset under the shoulders before the next rep.
Common mistakes
- Letting the elbows drift forward like a regular curl, which removes the long-head bias.
- Using too much weight, which forces the body to swing and breaks the dragging path of the bar.
- Cutting the bottom range short and not fully straightening the arms between reps.
- Rounding the shoulders forward to chase the bar up, which loads the front delts instead.
Muscles worked
- Primary
- Biceps
Good to know
- What muscles does the Barbell Drag Curl work?
- Mainly the biceps.
- What equipment do you need for the Barbell Drag Curl?
- It uses a barbell. Without it, the Bayesian Curl and the Zottman Curl train the same muscles the same way.
- Is the Barbell Drag Curl good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Alternate Hammer Curl.