BicepsIntermediate

Drag Curl

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary BicepsSupporting Forearms

Movement instructions

1
Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
2
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
3
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
4
Repeat for the recommended amount of repetitions.

Technique guidance

Set a firm trunk position before lifting, then use short, regular breaths while moving. Do not hold your breath for the entire carry.

Clear the route before lifting and keep other people away from the implement path.
Choose a load you can pick up, carry, turn, and set down under control.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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