Barbell Drag Curl

BicepsBarbell

A barbell curl variation where you drag the bar straight up along your torso. This trajectory takes the front delts out of the movement and reduces lower back stress for pure bicep activation.

How to do it

1Stand tall, grip the barbell underhand at shoulder width, and rest the bar against your thighs.

2Pull your elbows back slightly and lock them in position.

3Exhale and curl your arms, dragging the bar vertically up along your torso.

4Pull the bar to lower chest height, maintaining constant contact with your body.

5Inhale and smoothly lower the bar back down along your stomach.

Common mistakes

Driving your elbows forward, turning it into a regular curl and engaging the shoulders.

Swinging your upper body back to cheat the weight up.

Letting the bar drift away from your body instead of dragging it along your frame.

Breathing

Exhale as you drag the bar up your body; inhale as you lower it down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.