Barbell Drag Curl

Body region

• Arms

Muscles

Main

• Biceps

Helps

• Brachialis
• Brachioradialis

Holds

• Deltoid
• Rectus Abdominis
• Flexor Carpi Radialis

Equipment

• Barbell or EZ Bar

Technique

1. Stand holding the bar underhand at shoulder width, arms straight and the bar against your thighs.
2. Pull the elbows back behind your torso as you start to curl.
3. Drag the bar up along the front of your body until it reaches the lower chest.
4. Reverse the path, keeping the bar close to your body, until the arms are straight.

Cues

• The bar stays in contact with, or just in front of, your body.
• Elbows travel back, not forward.

Common mistakes

• Letting the bar swing away from the body as in a normal curl.
• Shrugging the shoulders up toward the ears.
• Using a load too heavy to keep the bar on its path.

Alternatives

• Barbell Curl
• Barbell Spider Curl