Barbell Drag Curl

Pro Tip

You can also perform this movement using an EZ curl bar if you find your wrists are uncomfortable during it.

How To

  1. Stand upright with your arms fully extended, gripping the barbell slightly wider than shoulder-width apart with palms facing away from you.
  2. Exhale and raise the barbell up towards your shoulders by flexing your arms and driving your elbows backward. Avoid using your legs or back to lift.
  3. Continue until your arms are fully flexed and the barbell cannot be curled any further.
  4. Drive your elbows and arms forward to lift the barbell to the level of your neck.
  5. Inhale and bring your elbows and arms backward and then down, returning the barbell to the starting position.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.



Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment