Drag Curl
An intermediate compound strength exercise that works the biceps, using a barbell.
Starting position
End position
How to Do Drag Curl
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Drag Curl
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Standing Dumbbell Reverse Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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2
Zottman Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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3
Zottman Preacher Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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4
Dumbbell Prone Incline Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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5
Lying Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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6
Overhead Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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7
Standing Inner-Biceps Curl
An intermediate isolation strength exercise that works the biceps, using dumbbells.
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8
Standing One-Arm Cable Curl
An intermediate isolation strength exercise that works the biceps, using a cable machine.
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9
Alternate Hammer Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
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10
Alternate Incline Dumbbell Curl
A beginner isolation strength exercise that works the biceps, using dumbbells.
Frequently Asked Questions
What muscles do drag curl work?
Drag Curl primarily works the biceps. The forearms assist as secondary muscles.
What equipment do I need for drag curl?
Drag Curl uses barbell.
Drag Curl: is it suitable for beginners?
Drag Curl is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of drag curl?
Standing Dumbbell Reverse Curl, Zottman Curl, Zottman Preacher Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my drag curl reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; drag curl can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Drag Curl with AI
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