Drag Curl.

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

Pro cues.

• Keep the bar in contact with the torso

• Drive the elbows back, not forward

• Use a lighter load than a standard curl

Questions, answered.

What is the Drag Curl?

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

What muscles does the Drag Curl work?

The Drag Curl primarily works your biceps. It also recruits your brachialis as secondary movers.

What equipment do I need for the Drag Curl?

You need a barbell to perform the Drag Curl.

How many sets and reps should I do for the Drag Curl?

A typical prescription for the Drag Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Drag Curl good for beginners?

The Drag Curl is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.