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Barbell Drag Curl

Beginner
Equipment
Biceps
Biceps
Forearms
Forearms
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)

The barbell drag curl is a strict bicep isolation exercise that limits shoulder involvement by keeping the bar close to the torso throughout the movement. This unique variation shifts more tension to the biceps by altering the bar path, helping lifters target the peak contraction more effectively.

Key Benefits:

  • Isolates the biceps with minimal shoulder involvement
  • Enhances mind-muscle connection through a controlled range of motion
  • Helps improve peak bicep contraction and muscle definition
  • Reduces momentum, encouraging stricter form than traditional curls
  • Suitable for both beginners and advanced lifters
  1. Load a barbell with the desired weight and stand with your feet shoulder-width apart.
  2. Grip the bar with a supinated (palms up) grip at shoulder-width.
  3. Begin curling the bar by dragging it up along your torso—your elbows should move slightly behind your body.
  4. Continue pulling until your biceps are fully contracted and the bar is near your upper chest.
  5. Slowly lower the bar down along the same path, maintaining control throughout the descent.
  6. Repeat for the desired number of reps.
  • Keep a slight bend in your elbows at the bottom to maintain tension in the biceps.
  • Focus on a slow and controlled eccentric phase to enhance muscle engagement.
  • If a straight bar causes wrist or forearm discomfort, consider using an EZ curl bar or dumbbells.
  • Resist the urge to swing or use momentum—this is an isolation movement, not a compound lift.
  • Think about pulling your elbows back as you lift to maximize bicep contraction.

💪 Add drag curls to your arm routine to break plateaus and emphasize that clean peak contraction. Strict form, serious results.

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