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Biceps · Intermediate

Barbell Drag Curl

Arm curl variation training the biceps without torso swing.

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Barbell Drag Curl demonstration

Exercise overview

Training details

Biceps

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand upright holding the bar against your thighs with an underhand, shoulder-width grip.
  2. 02Move your elbows backward as you drag the bar upward in contact with or very close to your torso.
  3. 03Keep your wrists straight and avoid shrugging or swinging your body.
  4. 04Squeeze your biceps when the bar reaches your upper abdomen or lower chest.
  5. 05Lower the bar along the same close path under control until your arms are extended.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Drag CurlRelated variationBarbell Biceps CurlRelated variationSmith Machine Bicep CurlRelated variationCable Biceps CurlRelated variationDumbbell Seated CurlRelated variationHammer Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

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