Barbell drag curl. In this variation, the elbow doesn't need to be fixed.

Barbell drag curl With your chest pressed against the bench and your elbows extended, you grip a barbell or dumbbells with an underhand grip and curl the weight towards your shoulders. Aug 11, 2024 · Transform your Arms workout with Drag Curls! Target your Biceps Brachii, Brachialis, and Brachioradialis effectively while learning proper form and tips for success. Find out the benefits, variations, tips, and common mistakes of this curl. Instead, elbow flexion is the fundamental idea. Are you looking to acquire a great technique and build-up your Biceps easily? You should utilize this guide for you to get started right away. It's an excellent exercise for anyone looking to enhance their bicep size and definition, improve grip strength, and boost overall upper body strength. Similar to other curls, this exercise targets the biceps. Dec 2, 2024 · The barbell drag curl is a compound exercise that primarily targets the biceps brachii, the primary muscle responsible for elbow flexion. The following guide explains how to perform a Smith machine drag curl with the optimal muscle-building form. Learn the correct form, key tips, and the benefits of adding Barbell Drag Curl to your fitness routine. We’ll then discuss the four mistakes that In this video I’m demonstrating a barbell drag curl it’s a different bicep exercise intended to hit bicep peaks and help isolate bicep muscles!! Everyone wan While dumbbell or barbell curls focus on flexing the biceps through a full range of motion, drag curls change the game by altering the angle and keeping constant tension on the muscle. Overview The Barbell Drag Curl is a bicep-focused strength exercise that emphasizes controlled movement to maximize muscle contraction. Start the Barbell Drag Curl in the standing position with feet shoulder-width apart. This exercise keeps more consistent tension in your biceps throughout the movement by raising the dumbbells in a straight line rather than an arc. Aug 15, 2016 · No description has been added to this video. Barbell drag bicep curls, underhand grip / chin-ups / pull-ups /pullups and standing dumbbell bicep curls are related exercise that target the same muscle groups as barbell drag bicep curls. Mar 6, 2021 · Use the barbell drag curl, an elbow flexion exercise, to emphasize development of the long head of your biceps brachii. Jan 1, 2023 · Are drag curls more effective? Gains in strength and size:The barbell drag curl is an intense biceps exercise. Learn how to do Barbell Drag Curl exercise properly. Advantages of Drag Curls Barbell curls are considered the best exercise for packing the most muscle on your biceps. I'm considering to add it to my routine in substitution of the Cable Bayesian Curl, which I did in my previous routine and in which I have reached a progress plateau. This subtle shift keeps your arms in place, eliminating momentum and placing more tension on the biceps. Although this walkthrough will focus on the performing the exercise with a barbell, you can apply the general form and tips to all setup variations. The Dumbbell Drag Curl is a great exercise for placing stress on the biceps and taking the stress away from the front deltoids. May 20, 2023 · Barbell Drag Curl Overview A barbell drag curl is a form of the barbell curl used to develop the biceps muscles. The use of a barbell adds some stability to the movement which can help you focus more on exertion rather than stabilizing the movement. Execution 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. Learn how to do this exercise, the muscles worked, and the main benefits. Learn to perform the Barbell Drag Curl with key instructions, muscle groups worked, required equipment, and essential details. Instead of moving the barbell in an arc, the lifter drags it close to the Dec 16, 2021 · Smith machine drag curls are an excellent exercise for isolating the bicep muscle because the machine stabilizes the bar for you. Feb 12, 2025 · To perform the drag curl, you take the barbell or dumbbells and place them shoulder-width apart. At the top of each rep, your biceps are optimally targeted, which helps to strengthen the biceps muscle and increase the amount of hypertrophy in your bicep muscles, which leads to increased strength and size. Mar 1, 2024 · Barbell drag curl is a great exercise for targeting the biceps and forearms, improving grip strength, and increasing muscle activation and control. Learn how to perform it correctly with our video tutorial and guide. Learn the proper form, variations, and benefits of this effective bicep-building exercise. To perform the Smith Machine Drag Curl, individuals typically stand facing the machine, gripping the barbell with an underhand grip and keeping the body close to the Mar 20, 2023 · The barbell Drag Curl is said to be effective for the Bicep Long Head as it works in a more stretched position compared to the conventional barbell curl. 84M subscribers Subscribed Learn how to do barbell drag curl, a variation of the barbell curl that targets the biceps, with this video and exercise guide. How Does It Work? Barbell Drag Curl targets the biceps by altering the traditional path of the curl. Jun 25, 2024 · Maximize your arm gains with barbell bicep curls. The Smith Machine Drag Curl is a bicep-focused exercise that also engages the forearms as a secondary muscle group. The drag curl is a variation of the barbell curl that emphasizes the peak contraction of the biceps. Keep your chest up, shoulders down, and look straight ahead. More consistent tension makes this a fantastic Oct 13, 2017 · However, while both the barbell Drag Curl and barbell Spider Curl are very effective in building muscle, if you could only perform one to build your biceps, which one would you pick, and why? Which is better, the barbell Drag Curl or the barbell Spider Curl? Learn how to do Barbell Drag Curl with step-by-step instructions, video demonstrations, and details on the muscles worked. Bend your elbows and curl the barbell up towards your chest, keeping your elbows close to your body. The problem with traditional barbell curls is that they are easy to cheat on. Barbell Drag Curls Probably the most common version is the barbell drag curl. Compare drag curls with regular curls and explore different drag curl variations. Barbell Drag CurlDON`T STOP - Slowed · GLXXMSTRIDERDislike Nov 14, 2023 · Learn How To Perform The Barbell Drag Curl (female) With Our Comprehensive Video Guide. May 21, 2025 · Dumbbell drag curl, is a variation of bicep curl that focus on maximizing the progressive overload & mechanical tension placed on the biceps. Keep your chest up and head straight, with your eyes focused forward. Then drive elbows forward when the forearms are beyond the chest. This effectively eliminates the front deltoid from the motion. Here's a detailed guide on how to do barbell drag curls with proper form! Barbell Drag Curl is an isolation exercise that primarily targets the biceps brachii, with a strong emphasis on the long head. You can develop broad, well-balanced biceps by including a variety of curl variations in your bicep workout, including the barbell drag curl. Sep 21, 2024 · Drag curls are okay, but there's no reason to do them because regular biceps curls are much better. Nov 20, 2024 · Learn the drag curl, a biceps exercise that involves curling a weight with your palms facing up and your elbows back. Nov 11, 2022 · Learn how to do barbell drag curls correctly and why they are great for building bicep peaks and muscle pumps. Jun 22, 2024 · Highlights The barbell curl is a classic bicep exercise that involves lifting a barbell from a pronated grip (palms facing down) towards the shoulders. more Detailed instructions on how to perform the Barbell Drag Curl. As such, you can focus 100% of your attention on blasting your biceps to get the most out of each and every rep. Utilizing the Smith Machine, this exercise is designed to isolate and enhance the development of the biceps. This variation is excellent for targeting the biceps more directly, enhancing overall arm definition and strength. Contract the biceps, raise the bar while pushing your Master the Barbell Drag Curl with this easy to understand guide. Want to learn how to get out of pain without giving up your ac Sep 10, 2023 · In drag curls, the barbell is kept right next to the body throughout the movement. This way the biceps works harder. https: Aug 19, 2025 · The drag curl is a modified version of the standard biceps curl, often performed with a straight or cambered barbell. Both the barbell curl and the drag curl can be modified to target specific muscle groups or enhance the challenge. May 25, 2023 · What is the Drag Curl? In its most technical of definitions, the drag curl is a barbell or dumbbell utilizing resistance exercise of the isolation type focus – with a closed kinetic chain movement status and a particular focus on the biceps brachii and brachialis muscle groups located on the sides and anterior portions of the arms. Follow our step-by-step instructions and tips. Unlike traditional barbell curls where the bar moves in an arc, the drag curl involves dragging May 1, 2024 · If you want to mix up your bicep curls try drag curls! Learn about this strength exercise that builds bigger arms in our guide. Active Life Professionals help people who won’t take “if it hurts, don’t do it” for an answer. Unlike traditional curls, where the barbell is held away from the body, drag curls involve “ dragging ” the Explore the essentials of the Barbell Drag Curl, a pivotal exercise for bicep development. Nov 9, 2023 · Learn How To Perform The Barbell Drag Curl Effectively With Our Comprehensive Video Guide. In this variation, the elbow doesn't need to be fixed. So no matter what gym setup you have, you can include this exercise in your routine. Barbell Drag Curl really is a top-notch physical exercise to work your Biceps. How To: Barbell Drag Curl (Increase Bicep Peaks!) ScottHermanFitness 2. Smith Drag Curl Instructions Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, hands shoulder-width apart. This variation targets the biceps brachii while also engaging the forearms for Oct 26, 2024 · The Barbell Drag Curl focuses on maximizing bicep tension while reducing the use of secondary muscles. The barbell drag curl keeps the bar close to your body as you curl, rather than curling it in an arc. . If you find that your anterior delts seem to dominate most of your bicep workouts, it’s time to add in drag curls with dumbbells. It also lightly engages the brachialis and forearms. Lying curls might be better still. Perfect for the gym. This beginner's guide covers technique, benefits, and variations for optimal muscle growth. How to Do It? Nov 10, 2015 · You can perform the drag curl using a barbell, EZ bar, cable apparatus, or smith machine. You can generally lift more absolute weight with a barbell than with two separate dumbbells (due to bilateral facilitation and reduced stabilisation demands per limb). Drive the barbell vertically up towards shoulder while elbows travel back as elbow flex. Apr 17, 2023 · Drag Curl Variations There are multiple ways to perform drag curls using different kinds of weights and equipment. Find out the target muscle group, equipment required, mechanics, force type, and tips for this exercise. The benefit of doing drag curls over the standard barbell curl is that it allows you to keep the bar closer to your body. Sculpt Your Arms And Build Strength With This Effective Exercise. Sep 24, 2014 · The drag curl with a barbell is a highly effective exercise for isolating and building the biceps. The benefit of this variation is Nov 3, 2022 · The barbell drag curl also holds another advantage over the standard bicep curl in that it doesn’t activate your front deltoids as much, thus reducing the risk of injury. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Unlike traditional curls, where the barbell is lifted directly in front of the body, the barbell in drag curls is pulled up in a straight line, "dragging" along the torso. When incorporating it into your workout routine, be sure to use proper form and start with lighter weights before gradually increasing the weight. Start with the barbell at your thighs, palms facing up. Nov 7, 2021 · The barbell drag curl is a great exercise for building an impressive pair of biceps. Hold the barbell in front with a closed, supinated grip. Jun 29, 2025 · The barbell drag curl is a variation of the traditional bicep curl, but instead of curling the weight upwards, you drag it along your thigh, using your biceps to control the movement. Maximize Bicep Gains And Avoid Injury With Expert Tips. Most people cheat at least a little on the standard barbell curl, even if they don't realize it. Pull your elbows back to contract your bicep and “drag” the barbell up to your body towards your shoulders. This exercise is a great way to build impressive biceps and is a great addition to any workout routine. Read our barbell drag curl guide. Oct 13, 2024 · Barbell drag curl is an effective biceps exercise that emphasizes the long head of the biceps. Visit our free illustrated exercise directory for more exercises to try in your workouts. Many gym-goers who attend because of their aesthetics have massive biceps. It is an intermediate level exercise that emphasizes the contraction of the biceps by minimizing shoulder involvement. Click below to learn how they can help you build bigger arms. Then, you slowly bend your elbows while pulling them backward, bringing the weight up towards your chest. Whether you’re a beginner looking to increase arm size or an experienced lifter trying to overcome a bicep plateau, this exercise offers unique muscle stimulation and growth potential. May 23, 2025 · Barbell drag curls work both biceps at once. Mar 27, 2025 · While dumbbell or barbell curls focus on flexing the biceps through a full range of motion, drag curls change the game by altering the angle and keeping constant tension on the muscle. Aug 17, 2021 · Drag curls are a special kind of bicep exercise that changes the loading on your muscles. Drag curls Mar 19, 2024 · Understanding Drag Curls Drag curls, also known as spider curls, are a variation of bicep curls performed while lying on a bench. Jul 22, 2022 · Drag curls are a variation of the barbell curl that attempts to eliminate front deltoid involvement from the movement. Although this movement can be done with a barbell, we're going to concentrate on the dumbbell version as dumbbells help iron out Jan 20, 2024 · 🎯 Target Muscles: The Barbell Drag Curl zeros in on the biceps, targeting the brachialis and brachioradialis for comprehensive arm development. Jun 30, 2025 · Understanding the Fundamentals of Barbell Drag Curls Barbell drag curls are a variation of the traditional bicep curl that targets the biceps from a different angle, providing a unique stimulus for muscle growth and strength. The Barbell Drag Curl is a variation of the traditional curl, designed to put more emphasis on the biceps brachii. Begin by gripping a barbell with a palms-up shoulder-width grip with the barbell across your thighs. Unlike traditional bicep curls, the drag curl involves a controlled, dragging motion that emphasizes the peak contraction of the biceps and increases the overall time under tension. This is when you use a straight bar as demonstrated in the video and images above. [12] Drag curl: Hold the barbell with shoulder-width underhand grip in a standing position. Pull your elbows back and forcefully contract your biceps to “drag” the bar up your torso toward your shoulders.