Barbell Drag Curl

Barbell Drag Curl

The Barbell Drag Curl is a fantastic exercise that targets the biceps brachii, the muscles located at the front of your upper arms. This exercise is performed using a barbell, hence its name. Unlike traditional bicep curls, the Barbell Drag Curl places your hands in a unique position, which can help to specifically isolate and engage the biceps muscles. One of the primary benefits of the Barbell Drag Curl is its ability to minimize cheating or momentum that can often be used during regular standing barbell curls. By keeping your upper arms stationary and close to your sides throughout the movement, you force your biceps to do the majority of the work, leading to improved muscle development and increased strength. Engaging the biceps muscles in a unique way also helps to target different parts of the muscle group, leading to more balanced and well-rounded biceps development. Additionally, the Barbell Drag Curl places less stress on the wrists compared to other curl variations, making it an excellent choice for individuals who struggle with wrist discomfort or mobility. To optimize your results with the Barbell Drag Curl, it's important to use proper form and technique. The exercise should be performed in a controlled manner, focusing on the mind-muscle connection and feeling the biceps contracting throughout the entire range of motion. Consistency is key, so make sure to incorporate this exercise into your regular bicep training routine for maximum benefits. Please note that it's important to consult with a fitness professional or a physician before starting any new exercise program, especially if you have any pre-existing conditions or injuries. They can provide you with personalized advice and modifications based on your individual needs and goals.


  • Start by standing with your feet shoulder-width apart and grasping a barbell with an underhand grip.
  • Let the barbell hang in front of your thighs with your arms fully extended.
  • Keeping your elbows close to your body, curl the barbell up towards your chest, squeezing your biceps as you lift.
  • Pause for a moment at the top of the movement, then slowly lower the barbell back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on mind-muscle connection to engage and activate the biceps effectively.
  • Maintain proper form and technique throughout the movement to avoid injury and maximize muscle recruitment.
  • Increase the challenge by using heavier weights gradually, ensuring you can still perform the exercise with control.
  • Control the eccentric (lowering) phase of the exercise to fully engage the biceps and promote muscle growth.
  • Incorporate variations such as supersetting with other bicep exercises or adjusting grip width to target different areas of the biceps.
  • Ensure you are warming up adequately before performing the exercise to prevent muscle strains or other injuries.
  • Include a mix of slow and controlled repetitions as well as quicker ones to increase muscle endurance.
  • Optimize recovery by allowing sufficient rest between sets to avoid overtraining and promote muscle repair.
  • Maintain a balanced diet rich in protein, healthy fats, and complex carbohydrates to support muscle growth and recovery.
  • Stay consistent with your training, gradually increase intensity, and track progress to continually challenge yourself and see improvements.


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