Drag Curls

Coached by Justin

Also called: Drag Curl

Primary: biceps
Secondary: forearms
Equipment: barbell
Mechanic: compound
Force: pull
Category: strength

Bodybuilding (bicep) — additional.

Execution

Three sets of 10–12. Instead of curling the bar out in front of you in an arc — which lets the front delt jump in at the top — you drag the bar straight up your torso with your elbows driving back behind your body. The bar stays close, the front delt can't help, and the bicep stays loaded through the whole range.

The cue that matters

Drag the bar up your torso, elbows driving back behind you — not a normal curl arc.

Common mistake

Letting the bar drift forward into a regular curl path; the drag is the whole point — it makes the cheat physically impossible.

Arm & Delt Specialization — Day 3 (Shoulders + Arms).