Drag Curl
Drag Curl is a resistance exercise – elbow flexion exercise involving Biceps brachii, Brachialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Biceps brachii, Brachialis
- Secondary muscles
- Brachioradialis, Forearm flexors, Anterior deltoid (stabilization)
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Underhand grip
Hold the barbell symmetrically with palms facing forward.
- Stance
Plant your feet and stand upright.
- Start
Hold the bar close to the front of your thighs with elbows at your sides.
- Drag
Exhale and pull the bar upward close along your body while moving your elbows backward.
- Top
Pause briefly at the height you can reach without raising your shoulders.
- Lower
Keep the bar close to your body as you lower and extend your elbows with control.
- Repeat
At the bottom, begin the next drag without swinging your torso.
Key technique points
- Keep the bar close to your torso.
- Direct your elbows backward.
- Do not shrug.
- Do not generate swing through your lower back.
- Keep your wrists straight.
- Follow the same close path up and down.
Common mistakes
Regular curl arc
Do not lift the bar in a large arc away from your body; maintain the drag curl’s close path.
Fixing elbows at the sides
Do not prevent your elbows from moving backward in this variation; allow the bar to rise along your torso.
Shrugging
Do not pull your shoulders toward your ears to gain height; use a comfortable elbow path.
Lower-back momentum
Do not bump the bar upward with your hips; maintain controlled elbow flexion.
Bending the wrists
Do not bend your hands backward to keep the bar close; align the handle with your forearms.
Striking the body
Do not turn the drag into hard impacts; follow the close-contact path slowly and with control.
Frequently asked questions
Drag Curl: why is “Regular curl arc” a mistake?
Do not lift the bar in a large arc away from your body; maintain the drag curl’s close path.
Drag Curl: why is “Fixing elbows at the sides” a mistake?
Do not prevent your elbows from moving backward in this variation; allow the bar to rise along your torso.
Drag Curl: why is “Shrugging” a mistake?
Do not pull your shoulders toward your ears to gain height; use a comfortable elbow path.
Drag Curl: why is “Lower-back momentum” a mistake?
Do not bump the bar upward with your hips; maintain controlled elbow flexion.
Drag Curl: why is “Bending the wrists” a mistake?
Do not bend your hands backward to keep the bar close; align the handle with your forearms.
Drag Curl: why is “Striking the body” a mistake?
Do not turn the drag into hard impacts; follow the close-contact path slowly and with control.
What should I focus on when doing Drag Curl?
Keep the bar close to your torso. Direct your elbows backward. Do not shrug. Do not generate swing through your lower back. Keep your wrists straight. Follow the same close path up and down.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.