Barbell Drag Curl
The drag curl keeps the elbows pinned behind the body and drags the barbell up along your torso, eliminating front delt involvement and isolating the biceps peak. It is excellent for building the long head.
How to Perform
Hold a barbell with an underhand grip at full arm extension, elbows at your sides.
Curl the bar by pulling your elbows straight back — the bar should drag up your shirt.
The bar travels close to your body the entire time; your elbows move behind your torso.
Squeeze at the top, then reverse the path slowly on the way down.
Common Mistakes to Avoid
Letting the elbows drift forward, turning it into a standard curl and reducing long-head focus.
Shrugging the shoulders up to assist the movement instead of isolating the biceps.
Using too much weight — this exercise works best with moderate loads and strict form.
Muscle Activation
Variations
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