Barbell Drag Curl
Bar drags vertically up the torso in constant contact
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand holding a barbell with a supinated grip and arms fully extended.
- Pull your elbows sharply behind your hips to establish the starting position.
- Drag the bar up your torso while keeping it in constant contact with your abs.
- Continue pulling until the bar reaches your lower chest and elbows are high.
- Lower the weight slowly along the same path back to full extension.
Common mistakes
- Allowing the bar to drift forward away from the body.
- Swinging the hips or using momentum to lift the weight.
- Failing to retract the elbows behind the torso at the start.
- Bending the wrists inward during the concentric phase.
Tips
- Lead the movement by driving your elbows backward, not by lifting with your hands.
- Imagine scraping the bar up your shirt to maintain proper vertical path.
- Keep your wrists straight to transfer force directly to the biceps.
Details
- Base movement
- Biceps curl
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
