Learn

Drag Curl

Biceps Forearms
BarbellIntermediatePullCompound
Track Drag Curl in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.
Get MyoAmigo — free Already have an account? Sign in
Estimated starting range low
82.5–127 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Grab 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. 2As 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. 3Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
  4. 4Repeat for the recommended amount of repetitions.

Copies this exercise's details, instructions as text to paste into ChatGPT, Claude, or any assistant.

Similar lifts

Alternate Hammer Curl 27.5–44 lb × 8–12 Alternate Incline Dumbbell Curl 22–44 lb × 8–12 Barbell Curl 66–88 lb × 8–12 Barbell Curls Lying Against An Incline 49.5–93.5 lb × 8–12 Cable Hammer Curls - Rope Attachment 27.5–44 lb × 8–12 Cable Preacher Curl 44–77 lb × 8–12
© 2026 Verbari LLC. All rights reserved.