Step by step instructions, muscle activation and variants for the Barbell Drag Curl.
The barbell drag curl is a biceps isolation exercise where the bar is literally dragged up the torso rather than swung forward, eliminating momentum and keeping tension on the biceps throughout the range of motion. The elbows travel backward as the bar rises, maximally shortening the biceps at the top.
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The Barbell Drag Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.