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Drag Curl

StrengthIntermediateBarbell

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Biceps long head

Primary: Biceps

Secondary: Forearms

How to

  1. 1Stand holding a barbell with an underhand grip at shoulder width.
  2. 2Instead of curling in an arc, drag the bar up along your torso by pulling your elbows back behind you.
  3. 3Squeeze your biceps at the top, then lower the bar the same way.
  4. 4Use a lighter weight than for a standard curl and keep the bar close to your body.