Drag Curl
How to do the Drag Curl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Biceps
Forearms
Barbell
How to do the Drag Curl
- 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.
Log it, see it on your body.
Every Drag Curl set you log feeds Ascend's anatomy heatmap, so your biceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More biceps exercises
Drag Curl: common questions
What muscles does the Drag Curl work?
The Drag Curl primarily works the Biceps. It also recruits the Forearms as supporting muscles.
Is the Drag Curl suitable for beginners?
The Drag Curl is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Drag Curl?
To do the Drag Curl you'll need a barbell.
Is the Drag Curl a compound or isolation exercise?
The Drag Curl is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Drag Curl with correct form?
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. Follow the full step-by-step above for the complete movement.
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