Barbell Drag Curl

You drag the bar along your body taking your elbows back; it emphasises the long head of the biceps.

• Isolation
• Barbell
• Intermediate

How to do it

• Curl the bar up grazing your torso
• Drive your elbows back, not forward
• Squeeze at the top and lower under control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Letting the bar drift away from your body
• Gaining momentum with your trunk

Muscles worked

Primary

• Biceps

Alternatives

• Barbell Curl
• Incline Dumbbell Curl