Barbell Drag Curl: How-to, Tips & More
The Barbell Drag Curl is a beginner isolation exercise for your biceps. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Barbell Drag Curl
- Stand tall and hold the barbell with an underhand grip, shoulder width.
- Pull your elbows back and drag the bar up along your torso.
- Stop at chest height and squeeze.
- Lower the bar the same way, keeping it against your body.
Barbell Drag Curl tips
- The bar stays in contact with your body.
- Use less weight than a normal curl.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Isolation
Barbell Drag Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Barbell Drag Curl work?
The Barbell Drag Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Drag Curl good for beginners?
Yes. The Barbell Drag Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Drag Curl?
You need barbell.
Add Barbell Drag Curl to your program
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