Drag curl

The drag curl is a biceps exercise that attempts to remove the influence of the front deltoids on the classic curl. With the elbows kept back, the barbell "drags" up the torso. It is usually performed for moderate to high reps, such as 8-15 reps per set, as part of an upper-body or arms-focused workout.


  1. Builds strength and size in biceps
  2. Cuts down on deltoid involvement in curl
  3. Great for targeting the biceps long head

Drag curl Images


Drag curl Instructions

Drag curl muscle diagram
  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.

Variations: You can use dumbbells or the smith machine.