Drag Curl Train: How To, Advantages, Variations

Arm day lifestyle for many of us. Most new lifters solely know just a few workouts — and the barbell and the most well-liked one is that this staple and its multitude of variations. One variation that’s typically omitted chilly is the drag curl. Why? As a result of it’s laborious.

The drag curl not like numerous different biceps curl variations takes physique English and the deltoids out of the motion to focus more on the biceps. Plus, throughout the peak contraction, your elbows are behind your physique which units you up for an intense bicep contraction. The strict vary of movement offers your biceps the time beneath stress they deserve for extra flex enchantment.

Right here we are going to go into what the drag curl is, learn how to do it, muscle tissues skilled, advantages of coaching biceps, programming, and a few variations and options.


This drag curl has you arrange with the barbell proper towards your physique. Relatively than curling up towards your shoulders, you’re dragging the barbell as much as your physique whereas your elbows go behind you. This strict and shorter range of motion takes the shoulders out to focus extra on the biceps.

The momentum from different muscle tissues right here is minimal to extend the time beneath stress on the biceps for a extra intense pump. Due to these elements, the burden you’ll use might be much less however the advantages to your biceps might be price it.


  1. Start by gripping a barbell with a palms-up shoulder-width grip with the barbell throughout your thighs.
  2. Hold your chest up, shoulders down, and look straight forward.
  3. Pull your elbows again to contract your bicep and “drag” the barbell as much as your physique in direction of your shoulders.
  4. Cease on the decrease chest/higher ab stage and pause then slowly decrease the bar alongside the identical path again to the beginning place. Reset and repeat.


  • Biceps: Each the lengthy and quick head of the biceps are the prime movers with the drag curl.
  • Forearms: Each curl variation includes the forearm muscle tissues to help elbow flexion and for gripping functions.
  • Brachialis: That is the muscle beneath the biceps. This muscle is a robust elbow flexor that assists the biceps with elbow flexion and this muscle helps add width to the higher arm.


Apart from vainness, there are different essential the reason why to incorporate biceps curl variations just like the drag curl into your programming.

  • Improved shoulder stability: The biceps are a double-headed muscle, which attaches to the scapula and shoulder joint and assists the rotator cuff with shoulder stability, notably by the anterior deltoid. The rotator cuff secures the humerus to the shoulder joint and the biceps secures the shoulder joint to the humerus and this compression from each side of your shoulder joint advantages your shoulder stability.
  • Nice for shoulder rehab: The biceps play a minor function in shoulder flexion as a result of the biceps and anterior deltoid are skilled when your shoulder goes into flexion. Plus, the higher again muscle tissues contract isometrically to maintain you in good posture and forestall the shoulders from rolling ahead whereas performing curls. For this reason biceps curls are programmed into the later levels of a rehab program as a strategy to strengthen the rotator cuff and the higher again.
  • They make it easier to raise extra weight: Workouts that contain the biceps — like chinups, pullups, and rows — profit from stronger biceps and improved grip strength. Wouldn’t or not it’s a disgrace to your biceps to present out earlier than you’ve exhausted your shoulders and again?


The purpose of the drag curl is to attenuate shoulder involvement so the biceps can get all of the love. Though a easy transfer to carry out, listed below are just a few concerns that will help you get one of the best out of the drag curl train.

  • Restrict momentum: Don’t begin the motion out of your decrease physique and resist the urge to lean backward and to make use of physique English to get the burden up. This negates the advantages of this train as a result of the dragging movement ought to be sluggish and deliberate.
  • Keep away from rolling the anterior shoulder: The ROM is much less is than in a normal curl however please keep away from rolling the shoulder too far ahead to achieve further ROM right here. Extra isn’t higher right here. Plus, retaining a slight bend within the knees takes the stress off the low again if this can be a downside space for you.


The biceps is a muscle group that assists in my pulling exercises, and it’s best skilled after your principal power workouts for the day. Doing so means that you can raise extra weight. Listed below are just a few programming solutions to pump up your biceps with drag curls.

Biceps Triset Finisher

Doing three biceps workouts back-to-back to again on the finish of your coaching will give your biceps all they will deal with. For instance

1A. Drag curls: 3 units of 8-12 reps

1B. Focus Curls: 3 units of 8-12 reps all sides

1C. Hammer curls: 3 units of 12-20 reps

Mechanical Biceps Dropset

Mechanical drop units have you ever beginning with essentially the most troublesome train for a selected muscle group and pairing it with a more easy variation and taking each to technical failure. For instance, beginning with drag curls after which performing barbell cheat curls. Burn child burn.


The barbell and EZ-bar drag curl are variations that can can help you raise essentially the most weight. But when these instruments worsen your joints, don’t despair. Carry out these variations as an alternative.

Female fitness model doing an upper body workout routine with a land mine press exercise

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