Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All biceps exercisesBiceps · Gym

Barbell Drag Curl

Pull elbows back as you curl to shift load to the outer head.

IntermediateBarbell3 × 8–10
Barbell Drag Curl demonstration thumbnail — How To: Barbell Drag Curl (Increase Bicep Peaks!)
Biceps (outer head)Barbell

Barbell Drag Curl

Demo · ScottHermanFitness

Verified Barbell Drag Curl demonstration by ScottHermanFitness. Click to play.

How to do the Barbell Drag Curl

  1. 1Elbows travel back
  2. 2Bar stays close to torso
  3. 3Squeeze at the top

Benefits of the Barbell Drag Curl

  • Builds strength and size in the biceps (outer head) through a full, controlled range of motion
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services