Barbell Drag Curl

Drag curls are a variation of barbell curls. The barbell remains in contact with your torso throughout the movement (hence the name). To do this, the elbows are brought backward while raising the barbell. This creates a greater stretch on the long head of the biceps, which crosses the shoulder joint (‘passive insufficiency’). This results in relatively greater activation of the long head (outer side) compared with the short head.

Barbell drag curl

Active muscles:

Biceps brachii, brachialis, and brachioradialis.
Forearms
Core (stabilizing)

Barbell drag curl instructions

Place the appropriate weight on a barbell
Stand firmly with your feet shoulder-width apart and your knees slightly bent.
Grip the bar with your hands shoulder-width apart or slightly wider, palms facing up. Keep your elbows at your sides. The bar rests against your legs.
Raise the bar and maintain contact between the barbell and your torso throughout the movement by bringing your elbows backward.
Lower the weight in a controlled manner, maintaining contact between the barbell and your torso, until your arms are almost straight.

Barbell drag curl technique

This exercise is more challenging than regular barbell curls. Set your ego aside and use a lighter weight. Do not raise your shoulders while lifting the barbell. Raising your shoulders recruits the trapezius to assist with the movement. This reduces the involvement of the biceps and brachialis.