Primary
Biceps
Secondary
Brachialis, Rear Deltoids
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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MySetPlan shows you when to use Drag Curl, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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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We slot it into the right day with sets, reps, and progression you can follow.
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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
MySetPlan places Drag Curl inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Drag Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Drag Curl
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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.
The Drag Curl is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters focusing on bicep shape and peak. Focus on proper technique and consider starting with easier variations.
For the Drag Curl, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 15-20 reps.
The Drag Curl typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.