How to Do Drag Curls: Muscles Worked & Proper Form

Muscles Worked in Drag Curls

Primary muscles worked:

• Biceps

Secondary muscles worked:

• Forearm Flexors

How to Do Drag Curls

1. Stand with feet shoulder-width apart, holding a barbell with palms facing up in a relaxed underhand grip.
2. Pull the bar up along your body by driving your elbows back, creating a “dragging” motion, unlike regular curls where you bend the elbow to lift the weight forward in a rotating movement.
3. Keep the bar close to your body, ensuring your shoulders remain down; focus on activating the biceps by keeping your torso stable.
4. Drive the elbows upward and back, and once the weight reaches upper chest height with forearms parallel to the floor, reverse the movement and slowly lower it along the same path.
5. Repeat for the desired number of repetitions.

Commentary

Drag Curls differ from standard bicep curls by emphasizing the backward pull of the elbows.