How to do a Barbell Bicep Drag Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Barbell Bicep Drag Curl
Target muscles worked
Instructions for Proper Form
Similar to other curls, this exercise targets the biceps. The use of a barbell adds some stability to the movement which can help you focus more on exertion rather than stabilizing the movement. This exercise keeps more consistent tension in your biceps throughout the movement by raising the dumbbells in a straight line rather than an arc. More consistent tension makes this a fantastic variation for building muscle mass in your biceps.
- Stand with your feet shoulder width apart, grab ahold of a barbell with an underhand grip and arms extended.
- Bend your elbows but keep the barbell very close to your body until the barbell reaches chest level.
- Lower the barbell back to the starting position maintaining a very close distance between the barbell and your body.
Common Form Mistakes
Limit Range of Motion at the Bottom
There should always be tension on your biceps. It’s very common to lose tension at the bottom of the movement when your arms are fully extended. Limit your range of motion and keep your arm slightly bent to maintain tension in your biceps between reps.
Elbows Back
It’s very common to see elbows coming too far forward on this exercise. While this is good form for a standard curl, it negates the unique benefits of a drag curl. Make sure you’re bringing your elbows back as you flex your arm.
Weight & 1 Rep Max Calculator
Average Barbell Bicep Drag Curl standards by male, female, weight, age and height
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Alternatives & Variations to Barbell Bicep Drag Curl
1. Barbell Curl
98.5 mSCORESWAPPED 2,991 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
2. Hammer Curls
99.2 mSCORESWAPPED 2,604 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 2,160 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Cable Bicep Curl
94.9 mSCORESWAPPED 2,028 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
5. Cross Body Hammer Curls
95.4 mSCORESWAPPED 1,896 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
6. EZ-Bar Curl
98.1 mSCORESWAPPED 1,879 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
7. Seated Dumbbell Curl
98 mSCORESWAPPED 1,444 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
8. Concentration Curl
91.3 mSCORESWAPPED 1,355 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
9. Incline Dumbbell Curl
95 mSCORESWAPPED 1,325 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
10. Reverse Barbell Curl
96.8 mSCORESWAPPED 1,301 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.