How to Barbell Drag Bicep Curls

Barbell Drag Bicep Curls are a variation of the traditional barbell curl that shifts more focus onto the biceps, especially the long head, by dragging the barbell up the body rather than lifting it away from the torso.

Muscles Worked

• Biceps Brachii (front of the arms)
• Brachialis (underneath the biceps)
• Forearms (secondary involvement)

Step-by-Step Guide: How to Perform Barbell Drag Bicep Curls

1. Set Up: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands positioned shoulder-width apart.
2. Drag the Barbell: As you lift the barbell, drag it up your torso by pulling your elbows back rather than outward.
3. Lower and Repeat: Slowly lower the barbell back to the starting position, keeping it close to your body, and repeat.