Barbell Drag Curl

BicepsBarbellBeginner
Start by standing upright with your feet shoulder-width apart. Hold a barbell with an underhand grip, keeping your palms facing up. Initiate the movement by curling the barbell up, while keeping it close to your body. Continue curling the barbell until your forearms are perpendicular to the ground and your biceps are fully contracted. Slowly lower the barbell back down to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.

How to perform the Barbell Drag Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Barbell Drag Curl using your barbell.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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