Back to Exercises
Intermediate
Barbell Drag Curl
muscle building and strength
armsBarbell
Instructions
- 1Stand with feet shoulder-width apart, barbell in front of thighs
- 2Grip barbell with close grip, palms facing up
- 3Drag barbell upward along body, keeping elbows behind torso
- 4Squeeze biceps at top of movement
- 5Lower barbell slowly along same path
Coaching Cues
- Keep elbows pinned to your sides throughout movement
- Focus on dragging motion, not lifting
- Maintain constant tension on biceps
Common Mistakes
Elbows moving forward during curl
Fix: Keep elbows stationary behind torso
Using body momentum
Fix: Reduce weight and focus on strict form
Breathing
Exhale when dragging up, inhale when lowering
Recommended Reps
3–4 sets of 10–15 reps
Safety Notes
- • Start with light weight to master form
- • Avoid swinging or jerking movements
- • Stop if you feel elbow or wrist discomfort
