Barbell Drag Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Bicep · Upper Arms

80%

Forearms

20%

Equipment

Barbell

Setup / Starting Position

Stand tall with your feet hip-width apart, holding a barbell with an underhand grip, hands shoulder-width apart.
Let the barbell hang down in front of your thighs with arms fully extended.

Exercise Position

Pull the barbell upwards towards your chest, keeping your elbows close to your body and squeezing your biceps at the top of the movement.
Keep your back straight and chest up throughout the exercise.

Form & Performance

Inhale and curl the barbell upwards towards your chest, focusing on using your biceps to lift the weight.
Exhale and slowly lower the barbell back down to the starting position with control.