Barbell Drag Curl 8s · no sound

Barbell Drag Curl

A barbell curl variation that drags the bar up the torso, pulling the elbows back to bias the long head of the biceps.

Primary muscle
Biceps
Equipment
Barbell
Difficulty
Intermediate
Movement
Isolation
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How to do it

  1. Stand tall holding a barbell with an underhand grip at shoulder width and arms fully extended.
  2. Brace your core and pin your shoulders down and back to lock the upper body in place.
  3. Pull the bar straight up the front of your torso by driving your elbows back behind you.
  4. Stop the bar at the upper chest with elbows tucked back, feeling a strong biceps contraction.
  5. Lower the bar slowly down the front of the body, keeping it in contact with the torso.
  6. 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.

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