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Exercise 0038 · REF IENzBdA

Barbell Drag Curl exercise animation

Barbell Drag Curl

Category
Upper Arms
Equipment
Barbell
Target
Biceps

The drag curl keeps the bar close to the body throughout the lift, dragging it up along the torso instead of arcing it away like a standard curl. That path removes front delt involvement almost entirely and keeps tension locked on the biceps. It feels awkward at first since it fights the natural curl arc, but it's one of the more effective ways to isolate the biceps with a barbell.

How to Do the Barbell Drag Curl

  1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
  2. Let the barbell hang at arm's length in front of your thighs.
  3. Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Drag Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps Barbell Prone Incline Curl Barbell Prone Incline Curl Barbell · Biceps

Equipment Alternatives

Don't have barbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Barbell Drag Curl work?
The Barbell Drag Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Barbell Drag Curl?
The Barbell Drag Curl is done with a barbell.
What's a good alternative to the Barbell Drag Curl?
If you don't have access to a barbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.