Primary
Biceps
Secondary
Brachialis, Rear Deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Drag Curl could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Drag curls are a long head bicep builder that shifts the emphasis from standard curling mechanics to a backward elbow pull. By dragging the bar up your torso instead of curling forward, you extend your shoulder slightly behind your body, placing a deep stretch on the bicep long head. This makes drag curls one of the best exercises for bicep peak development.
When to use it
Use to specifically target the long head for bicep peak.
Who it's for
Intermediate lifters focusing on bicep shape and peak.
Focus on pulling your elbows straight back behind you as you lift—not curling forward. The bar should stay in contact with your body throughout the movement, dragging up your stomach and chest. If the bar moves away from your body, you are doing a regular curl, not a drag curl.
Also targets: Brachialis, Shoulders
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Stand holding a barbell with underhand shoulder-width grip.
Instead of curling forward, drag the bar up your body.
Pull elbows back as you lift, keeping bar close to torso.
Drag bar up until it reaches lower chest.
Squeeze biceps at the top.
Lower by reversing the drag motion.
Keep the bar in contact with or close to your body.
Focus on pulling elbows back as you curl.
This targets the long head of the bicep effectively.
Use drag curls to specifically target the long head for peak development. They pair well with preacher or spider curls which emphasize the short head. Program them with moderate weight for 10-12 reps, focusing on the stretch position rather than loading heavy.
Curling forward like regular curl - defeats the purpose.
On an upper-body pulling movement like the Drag Curl, this mistake can shift work away from your Biceps brachii (long head). Keep your torso stable and guide the load through the intended pulling path.
Not dragging bar close to body - reduces long head emphasis.
Craning your neck during the Drag Curl changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Using too much weight - prevents proper form.
Loading more weight than you can control on the Drag Curl often creates compensations that shift work away from your Biceps brachii (long head). Reduce the load until each rep follows the intended path.
Intermediate lifters focusing on bicep shape and peak.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Drag Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Drag Curl
The Drag Curl primarily targets the Biceps brachii (long head), making it an effective exercise for biceps development. Secondary muscles worked during the Drag Curl include Brachialis, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Drag Curl as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Drag Curl. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Drag Curl is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Drag Curl include: Incline Dumbbell Curl, Bayesian Curl, Cable Curl. These exercises target similar muscle groups as the Drag Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.