Drag Curl
The bar never leaves the shirt. A drag curl travels straight up the torso with the elbows moving back, which keeps the tension on the biceps instead of handing it to the front delt. Let the elbows come forward and you have an ordinary curl again. It suits anyone whose curls have quietly become a shoulder exercise.
Setup
- Barbell at the thighs, hands shoulder width, standing tall.
- Elbows relaxed by the sides.
How To Do It
- Curl by dragging the bar straight up the body, elbows travelling BACK.
- Stop when the bar reaches the lower chest.
- Lower along the same path.
Breathing
Exhale on the drag.
Common Mistakes
- Letting the elbows come forward, which turns it into an ordinary curl.
- Using a normal curl weight. The drag is much harder.
Programming It
Three sets of 8-12. Much lighter than a standard curl.
Why This Exercise Works
Dragging the bar up the torso pulls the elbows backwards instead of letting them drift forward, which keeps the shoulder out of the movement. The range is shorter and the weight much lighter. What you get is a curl the front delts cannot help with.
Where You Should Feel It
The biceps in the shortened position at the top, with the elbows travelling backwards rather than forwards. It feels strange the first time and much lighter than a normal curl.
Where It Fits in a Program
The bar drags up the torso, keeping tension on the biceps rather than shifting it to the front delt. Slot it after the heavy work, where it adds volume without stealing from anything.
Progressing and Regressing It
To progress the drag curl: add the smallest increment and keep the bar on the shirt. To regress it: reduce the load until the elbows travel back rather than forward.
Who It's For
Anyone whose curls have become a front-delt exercise. The dragging path removes the shoulder almost entirely.
Equipment and Substitutions
As written here it uses a barbell. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Related Exercises
- Preacher Curl · Biceps
- Barbell Curl · Biceps
- Scott Curl · Biceps
- Rope Hammer Curl · Biceps, Brachialis, Forearms
- Spider Curl · Biceps
- Incline Hammer Curl · Biceps, Brachialis
- Band Curl · Biceps
- Concentration Curl · Biceps
Common Questions
What muscles does the drag curl work?
The drag curl primarily trains the biceps.
How many sets and reps should I do?
Three sets of 8-12. Much lighter than a standard curl.
What are the most common drag curl mistakes?
Most often: letting the elbows come forward, which turns it into an ordinary curl; using a normal curl weight.
Do I need a barbell to do this?
This version uses a barbell, and it trains the biceps. If there is no bar free, the dumbbell and machine versions below are honest substitutes. The bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
Elbows and wrists take the brunt of the drag curl, and both are slow to settle once irritated. If the ache lingers into the next day, reduce the load or change the grip angle before you train it again. Not medical advice.