Exercise library · Biceps

How to Do Drag Curl

Step-by-step instructions, muscles worked and workouts that use the drag curl.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.