Drag curls are a powerful bicep curl variation. By shifting the movement pattern, drag curls zone in on the long head of the biceps, helping to develop those sought-after peaks. 

With drag curls, form is crucial so it’s best to go with a light weight. We recommend planning them in as a finisher for your arm day or pull session to leave the gym pumped up! 

What Are Drag Curls?

Drag curls are a bicep exercise performed with strict technique and no momentum. With the right form, drag curls minimise front deltoid involvement and maximise bicep isolation.

The drag curl is useful for lifters looking to refine their arm routine or address weaknesses in bicep development. This isolation exercise can provide a fresh stimulus for muscle growth and strength gains. 

What Muscles Do Drag Curls Target?

Drag curls target the biceps brachii, the major muscle at the front of the upper arm. This muscle is made up of two ‘heads’ - the long head and short head - which attach it to the elbow and shoulder blade. 

Although it’s not possible to isolate the long or short head completely, the drag curl does a great job in emphasising the long head. And it’s the long head bicep that sits towards the outside of your upper arm helping to give a lofty peak when flexed. 

Alongside the biceps brachii, drag curls will engage secondary stabilising muscles, such as the brachialis, forearm muscles and the trapezius.

Differences Between the Drag Curl and Bicep Curl

In a drag curl, the weight is ‘dragged’ up the body. This sees your elbows move backwards and behind your torso rather than stay in a fixed position during the standard bicep curl.

By moving your elbows backwards, the Barbell rises in a straight line instead of an arc in front of your body. At the top of the drag curl, your forearms will be horizontal to the floor. With a traditional curl, your forearms reach a much more vertical position, which engages your anterior deltoids.

Positioning

Drag Curl - Weight is kept close to the body throughout the lift.

Bicep Curl - Weight is lifted in front of the body.

Elbow Movement

Drag Curl - Elbows move behind the torso.

Bicep Curl - Elbows stay fixed at the side.

End Position

Drag Curl - Forearms are parallel to the floor.

Bicep Curl - Forearms are almost vertical.

How to Perform a Barbell Drag Curl

• Grab a light barbell (or EZ bar) with an underhand grip roughly shoulder-width apart and stand tall. Arms should be fully extended towards the floor.

• With a very slight hip hinge, engage your core and start to ‘drag’ the barbell upwards in a straight line by moving your elbows backwards. Keep the bar as close to your body as possible. 

• At the top of the move, your forearms will be horizontal and the bar around chest height. Give your biceps a big squeeze at the top. 

• Slowly lower the barbell back down until your arms are fully extended for maximum range of motion. 

How to Perform a Dumbbell Drag Curl

The Dumbbell drag curl is very similar to the barbell variation. All of the same steps above apply. 

The main difference is that the dumbbell drag curl is an isolateral movement that gives you more flexibility during the lift. Working each arm independently is good for avoiding muscle imbalances.

For added variations, it’s possible to perform the drag curl at the cable machine with a straight bar, D handles or an EZ bar - plenty of options for mixing up your arm workouts.  

Common Drag Curl Mistakes

• Using momentum.

• Fast reps.

• Bringing your elbows forward.

• Going too heavy.

• Lowering the bar too quickly.

Drag curls are an excellent exercise to really isolate those bicep peaks. By using a lighter load and hitting a high rep range (12-15), you’ll feel a full contraction, as well as a good bicep burn to go with it!

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength