HyperBody
Exercise library · Arms

Drag Curl.

Barbell curl that drags the bar up the torso to bias the long head.

IntermediateBarbell
Drag Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Biceps
Secondary
Brachialis
The play-by-play

How to do it.

  1. Step 01

    Hold a barbell at the thighs, underhand grip

  2. Step 02

    Pull the elbows back as you curl

  3. Step 03

    Drag the bar up along the body

  4. Step 04

    Stop when the bar reaches the lower chest

  5. Step 05

    Squeeze the biceps at the top

  6. Step 06

    Lower the bar along the same path

What separates good from great

Pro cues.

  • Keep the bar in contact with the torso

  • Drive the elbows back, not forward

  • Use a lighter load than a standard curl