Barbell Drag Curl

A bicep isolation exercise that minimizes shoulder involvement by keeping the bar in contact with the body. It targets the outer head of the biceps.

Exercise Details

Level
Intermediate
Body Area
upper
Type
pull
Required Equipment
Barbell
Barbell
Target Muscle Groups
Primary
Biceps
Secondary
Forearms

Setup

Stand tall with a barbell using a supinated grip. Retract your shoulders and engage your core. Keep your feet hip-width apart.

Instructions

1. Curl the bar upward while "dragging" it up your torso.
2. Drive your elbows back as the bar rises.
3. Squeeze the biceps hard at the peak.
4. Lower the bar slowly along the same path.
5. Maintain an upright posture.

Common Mistakes

1. Lifting the bar away from the body.
2. Shrugging the shoulders.
3. Using momentum to lift the weight.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
View more
Wrist Curl
Beginner / Barbell / Forearms / pull
A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.
View more

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