The Drag Curl (Bicep)


The dragging motion should be
slow and deliberate.


  • Stand holding a barbell or EZ-bar with a palms-up (supinated) grip, your hands shoulder-width apart, the bar resting across the tops of your thighs.
  • Keep your chest up and head straight, with your eyes focused forward.
  • Pull your elbows back and forcefully contract your biceps to “drag” the bar up your torso toward your shoulders.
  • Complete the pull at chest/upper-abs level with a two-count squeeze of your biceps, and then slowly lower the bar along the same path back to the start.


  • This exercise helps remove deltoid involvement so you can isolate the biceps as much as possible.
  • Don’t attempt to incorporate momentum from your legs or waist at the start of the movement, and resist the urge to lean backward.
  • While the range of motion is shorter than in a standard curl, pull the bar as high as possible to maximize the effect on the biceps.
  • Keep a slight bend in your knees, which takes pressure off your low back, and stagger your feet for balance.
  • The dragging motion should be slow and deliberate.