Drag Curl
Complete guide to Drag Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Drag Curl
Add the appropriate amount of weight and grab the bar with an underhand grip.
Stand tall with your feet shoulder-width apart and the bar resting against your thighs.
Retract your shoulder blades, engage your abs, and take a breath.
Curl the bar upward by dragging it along your body, driving your elbows back as you lift and exhale.
Slowly lower the bar back down along the same path and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |