Exercise guide
Drag Curl
The Drag Curl is a barbell curl variation in which the bar travels upward close to the torso instead of following the usual forward arc. The biceps bend the elbows while the forearms maintain the underhand grip. As the bar rises, the elbows move behind the body rather than remaining pinned directly at the sides.
Training context
What is the Drag Curl?
The defining feature of the Drag Curl is the vertical bar path. Keeping the bar close reduces the amount of forward shoulder movement and creates a different biceps challenge than a standard standing curl.
The shoulders should remain down rather than shrugging as the elbows travel backward. Use a load that allows the bar to move smoothly without scraping aggressively against the body.
Technique overview
Drag the bar upward without shrugging
Stand tall with an underhand grip and the bar resting near the thighs. Bend the elbows while drawing them backward so the bar travels close to the abdomen and chest. Stop when the shoulders would need to rise or the wrists would need to bend. Lower along the same path without leaning forward or swinging.
Treat this as an overview and use a range, pace, and setup you can control.