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Biceps · Barbell · Intermediate

How to do Barbell Drag Curl

The barbell drag curl is a biceps-focused exercise that involves curling a barbell while keeping the elbows pulled back, emphasizing the contraction of the biceps and minimizing shoulder involvement. It also engages the forearms as secondary muscles.

Barbell Drag Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Barbell
Level
Intermediate
Category
Biceps

How to do Barbell Drag Curl, step by step

  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.

Station taken, or training at home? Alternatives to Barbell Drag Curl →

Muscles worked

Barbell Drag Curl works your biceps as the main mover, with help from your forearms.

Track Barbell Drag Curl in SPLYT

Barbell Drag Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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