Drag Curl (Barbell)

An isolation curl where the barbell travels upward along the body by dragging the elbows backward, reducing shoulder joint stress.

Instructions

1. Stand upright holding a barbell with hands shoulder-width apart, palms facing forward at thigh level.
2. Begin curling the bar upward while keeping your elbows close to your body.
3. As you curl, drag the bar up along your body, moving your elbows back behind your torso.
4. Continue until the bar reaches shoulder height or your forearms are nearly vertical.
5. Lower the bar in a controlled manner back to the starting position.

Tips

• Keep your core tight and avoid excessive forward lean
• The drag motion minimizes anterior shoulder strain compared to traditional curls
• This exercise emphasizes brachialis and provides unique bicep stimulation
• Use slightly lighter weight than a standard barbell curl to maintain proper form
• Maintain a neutral wrist position throughout the entire movement
• The elbows traveling back causes increased activation of the biceps