GymPlan AIDrag Curl
Drag Curl is an intermediate compound barbell exercise that mainly works your biceps, with help from your forearms.
How to do the 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
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialDrag Curl alternatives
Exercises that train the same main muscle, including options with other equipment.
High Cable CurlsCable · Intermediate
Barbell CurlBarbell · Beginner
Dumbbell CurlDumbbell · Beginner
Preacher CurlMachine · Beginner
Reverse Plate CurlsOther · Beginner
Hammer CurlDumbbell · BeginnerFAQ
What muscles does the drag curl work?
It mainly works your biceps; your forearms assist.
How many sets and reps of drag curl should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the drag curl good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.