Step by step instructions, muscle activation and variants for the Resistance Band Drag Curl.
The resistance band drag curl is a biceps isolation exercise that keeps the elbows traveling behind the body as you curl, maximizing short-head biceps contraction and reducing anterior deltoid involvement. The band is dragged upward along the torso rather than curled out in front, which shifts the load profile compared to a standard curl.
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The Resistance Band 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.