Drag Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Grip the bar shoulder-width with a supinated grip and stand tall, with the elbows pinned close to the sides of the torso.
• Instead of curling the bar in a forward arc, drag it upward along the body so it stays in contact with or very close to the abdomen and chest throughout.
• Actively drive the elbows backward as the bar rises. This rearward travel of the elbows is the defining feature of the drag curl and differentiates it from a standard curl.
• Lower the bar back down along the body under control, letting the elbows return forward as the weight descends.

Common mistakes

• Curling the bar forward in an arc instead of dragging it up along the body. This converts the movement into a standard bicep curl and removes the unique stimulus of the drag curl.
• Keeping the elbows stationary rather than driving them backward. The rearward elbow travel is what increases tension on the long head of the biceps.
• Using too much weight and compensating with upper body swing or hip drive. Use a moderate load that allows the bar to travel correctly along the torso.

Frequently asked questions

Which part of the biceps does the drag curl emphasize?

The drag curl places greater emphasis on the long head of the biceps. As the elbows travel behind the torso, the long head is placed under increased tension compared to a conventional curl where the elbows stay in front.

Can I perform drag curls with dumbbells?

Yes. The movement pattern is the same: drag the dumbbells up along the body while driving the elbows backward. Dumbbells also allow a supinating wrist rotation during the lift, which can further engage the biceps.

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