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Drag Curl

BicepsBarbellIntermediateCompound
Drag Curl — start position
Start
Drag Curl — finish position
Finish
Muscles worked
PrimaryBiceps
SecondaryForearms

How to do it

  1. 01

    Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.

  2. 02

    As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.

  3. 03

    Slowly go back to the starting position as you keep the bar in contact with the torso at all times.

  4. 04

    Repeat for the recommended amount of repetitions.

In the app

Drag Curl appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With ez bar
With cable

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