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Biceps · Intermediate

Cable Bar Drag Curl

Arm curl variation training the biceps without torso swing.

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Cable Bar Drag Curl demonstration

Exercise overview

Training details

Biceps

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing a low pulley and hold the straight bar against your thighs with a shoulder-width underhand grip.
  2. 02Brace your trunk, keep your wrists neutral, and begin with your shoulders down and elbows near your sides.
  3. 03Curl the bar upward while drawing your elbows behind your torso so the bar travels close along your body.
  4. 04Pause near the upper abdomen or lower chest when the biceps are fully shortened without shrugging.
  5. 05Lower the bar slowly along the same close path until your elbows straighten, then reset.

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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 variationCable Biceps CurlRelated variationBayesian Cable CurlRelated variationCable Bar Lying High Pull Bicep CurlRelated variationCable Bar Reverse Bicep CurlRelated variationCable One Arm CurlRelated variationCable Preacher 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 substituteIncline Dumbbell CurlComparable substituteBand Reverse CurlComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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