How to do the Barbell Drag Curl
Barbell Drag Curl is an intermediate single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Forearms.
Barbell Drag Curl demonstration · © GymiaFit
Barbell Drag Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Drag Curl step by step
- 1Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- 2Let the barbell hang at arm's length in front of your thighs.
- 3Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- 4Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
Barbell Drag Curl — questions
What muscles does the Barbell Drag Curl work?
The Barbell Drag Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Barbell Drag Curl?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Drag Curl suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Drag Curl?
Barbell Alternate Biceps Curl, Barbell Biceps Curl (with Arm Blaster), Barbell Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Drag Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.