Barbell Drag Curl

A barbell curl variation that drags the bar up the torso, pulling the elbows back to bias the long head of the biceps.

Arms Barbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Biceps

Secondary

none

Step by step

Stand tall holding a barbell with an underhand grip at shoulder width and arms fully extended.
Brace your core and pin your shoulders down and back to lock the upper body in place.
Pull the bar straight up the front of your torso by driving your elbows back behind you.
Stop the bar at the upper chest with elbows tucked back, feeling a strong biceps contraction.
Lower the bar slowly down the front of the body, keeping it in contact with the torso.
Finish with arms fully extended and elbows reset under the shoulders before the next rep.

Log your sets. After a few weeks you will see whether it is moving. Free.