Drag curl
- Stand holding a barbell with an underhand grip, keeping the bar in contact with your thighs.
- Pull your elbows back as you "drag" the bar up your torso toward your lower chest.
- Lower the bar back down along your body to the starting position with control.
Tips
- Drive your elbows back and upward throughout the lift so the bar travels close to your body rather than arcing away from it.
- Keep your torso upright and still during the curl so the bar path stays consistent and the arms do the work.
- Lower the bar at a controlled pace, maintaining contact with your body on the way down just as on the way up.
Common mistakes
- Letting the elbows drift forward instead of pulling them back causes the bar to swing away from the body, turning the movement into a standard curl.
- Leaning the torso back to help raise the bar rather than letting the elbows drive the movement.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
