Arms and calves · Regular
Barbell Drag Curl
A curl that drags the bar up your body with the elbows travelling back, which keeps the biceps working hard at the top.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- biceps; also forearms, shoulders
- Kit
- Barbell
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand tall holding a barbell underhand at your thighs, hands at shoulder width.
While you move
- Bar stays against your body
- Elbows travel back
- Curl to your lower chest
- Lower along the same path
Avoid
- Letting the bar swing away
- Shrugging the shoulders
- Leaning back