The drag curl is a weightlifting exercise designed to strengthen the biceps muscles in the upper arm. It differs from the traditional bicep curl in that it’s performed with either barbells or dumbbells.

Instructions for Drag Curl

  • Stand with your feet shoulder-width apart and hold either barbells or dumbbells with an equal-width grip.
  • Keep your elbows close to your sides and let the weights hang down at arm’s length.
  • As you curl the weights up towards your shoulders, allow your elbows to move slightly forward.
  • Squeeze your biceps at the top of the movement, then lower them back down to their starting position under control.


  • Increased Bicep Activation: Allowing the elbows to move forward, the drag curl places more emphasis on the biceps than a traditional bicep curl.
  • Strengthened Grip: Holding onto weights while performing this curl can help develop grip strength.
  • Improved upper arm definition: Regularly including the drag curl in your workout regimen can help build and define bicep muscles.

Tips for performing the drag curl

  • Maintain your elbows close to your sides throughout this movement to focus on activating the biceps.
  • Use a slow and controlled motion for maximum muscle activation and minimal risk of injury.
  • Start with lighter weights and gradually increase the resistance as you become more familiar with the exercise.
  • Avoid swinging the weights or using momentum during curls, as this may divert attention away from the biceps and onto other muscles or increase your risk of injury.

Alternates for drag curl

Drag curl