Target Muscle

    Biceps

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    ArmsBarbell

    Barbell Drag Curl

    The barbell drag curl is a bicep-focused exercise that involves curling a barbell while keeping the elbows pulled back, emphasizing the contraction of the bicep and minimizing shoulder involvement. It also engages the forearms as secondary muscles.

    Also Works

    Forearms

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.

    2. 2

      Let the barbell hang at arm's length in front of your thighs.

    3. 3

      Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.

    4. 4

      Pause for a moment at the top, then slowly lower the barbell back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Biceps Exercises

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