The Barbell Wide-grip Drag Curl targets the biceps while emphasizing the upper arm and shoulder stability. This exercise is performed with a wide grip to enhance muscle engagement.
- Stand with your feet shoulder-width apart, holding a barbell with a wide grip.
- Keep your elbows close to your body and curl the barbell towards your chest, dragging it along your torso.
- Focus on squeezing your biceps at the top of the movement.
- Lower the barbell back to the starting position in a controlled manner.
How to perform the Barbell Wide-grip Drag Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Wide-grip Drag Curl using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- 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 deltoids 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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