Barbell Drag Curl
The Barbell Drag Curl is a unique twist on the traditional barbell curl that emphasizes the brachialis and brachioradialis muscles in a way that other
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Barbell Drag Curl
Barbell Alternate Biceps Curl
Upper Arms · Biceps Brachii · Barbell
Barbell Curl
Upper Arms · Biceps Brachii · Barbell
Barbell Standing Close Grip Curl
Upper Arms · Biceps Brachii · Barbell
EZ Barbell Curl
Upper Arms · Biceps Brachii · EZ Barbell
Description
The Barbell Drag Curl is a unique twist on the traditional barbell curl that emphasizes the brachialis and brachioradialis muscles in a way that other curl variations do not.
Save Barbell Drag Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Barbell Drag Curl
- 01Setup
Stand upright with your feet shoulder-width apart, holding a barbell with an underhand grip slightly wider than your hips.
- 02Setup
Keep your shoulders pulled back and down, chest up, and core engaged, ensuring your elbows are tucked close to your sides.
- 03
Initiate the movement by flexing your elbows and pulling the barbell straight up along your torso, actively "dragging" it up your body. Keep your upper arms stationary and elbows pointing backward.
- 04
Continue pulling until your forearms are fully contracted, typically when the bar reaches around mid-chest or upper abdomen level. Exhale during this phase.
- 05
Slowly lower the barbell back down by extending your elbows, maintaining control and keeping the bar close to your body. Inhale as you return to the starting position.
Tips
- Focus on keeping your elbows pinned back and close to your body throughout the entire movement; this is crucial for the "drag" effect and isolating the biceps.
- Visualize the bar literally dragging up your shirt or torso. This mental cue helps maintain the unique path and constant tension on the biceps.
- Don't let gravity take over on the way down; control the eccentric (lowering) phase to maximize muscle engagement and prevent momentum from assisting the lift.
- Avoid shrugging your shoulders or letting them round forward; keep them retracted to prevent unnecessary deltoid involvement and maintain focus on the biceps.
Common mistakes
- Many people swing the barbell away from their body, which engages momentum rather than the biceps; instead, keep the bar in constant contact with or very close to your torso as it moves up and down.
- Allowing your elbows to flare out to the sides reduces the unique isolation of the drag curl; keep your elbows tucked tightly behind your body throughout the entire movement.
- Rounding your lower back to help lift the weight can lead to injury; maintain a neutral spine and use your core to stabilize your torso throughout the exercise.
In the Ellim app, Barbell Drag Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train barbell drag curl?
Get Ellim — FreeQuestions
What muscles does Barbell Drag Curl work?
Barbell Drag Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Posterior.
Is Barbell Drag Curl good for beginners?
Barbell Drag Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Drag Curl?
You need Barbell to perform Barbell Drag Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Drag Curl?
Focus on keeping your elbows pinned back and close to your body throughout the entire movement; this is crucial for the "drag" effect and isolating the biceps. Visualize the bar literally dragging up your shirt or torso. This mental cue helps maintain the unique path and constant tension on the biceps. Don't let gravity take over on the way down; control the eccentric (lowering) phase to maximize muscle engagement and prevent momentum from assisting the lift. Avoid shrugging your shoulders or letting them round forward; keep them retracted to prevent unnecessary deltoid involvement and maintain focus on the biceps.
What are common mistakes when doing Barbell Drag Curl?
Many people swing the barbell away from their body, which engages momentum rather than the biceps; instead, keep the bar in constant contact with or very close to your torso as it moves up and down. Allowing your elbows to flare out to the sides reduces the unique isolation of the drag curl; keep your elbows tucked tightly behind your body throughout the entire movement. Rounding your lower back to help lift the weight can lead to injury; maintain a neutral spine and use your core to stabilize your torso throughout the exercise.
Related exercises
Barbell One Arm Floor Press
Upper Arms · Triceps Brachii · Barbell
Barbell Biceps Curl (with arm blaster)
Upper Arms · Biceps Brachii · Barbell
EZ Barbell Close Grip Preacher Curl
Upper Arms · Brachialis · EZ Barbell
Dumbbell Close Grip Curl
Upper Arms · Biceps Brachii · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Barbell Drag Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store