Drag Curl

A intermediate strength exercise for the biceps, done with a barbell.

Main muscles: Biceps
Also works: Forearms
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Drag Curl

Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Drag Curl

Questions

What muscles does the Drag Curl work?

Mainly the biceps, with the forearms helping.

Is the Drag Curl good for beginners?

It's rated intermediate. Beginners can build up to it with Barbell Curl first.

What can I do instead of the Drag Curl?

Good alternatives that train the biceps: Lying High Bench Barbell Curl, Seated Close-Grip Concentration Barbell Curl, Barbell Curl or Barbell Curls Lying Against An Incline.

How many sets and reps of the Drag Curl should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).