How To Do Drag Curls? Get That Rounded Shape With Drag Curls

How to do drag curls the right way? Unlike regular curls, drag curls target the long head of your biceps, helping you build that rounded, peak shape. By dragging your elbows back instead of lifting forward, you isolate the biceps brachii for better muscle activation and definition.

What is the Point of Drag Curls?

Unlike traditional curls, drag curls reduce anterior deltoid involvement by limiting shoulder flexion. This keeps the tension directly on the biceps brachii, particularly the long head, which plays a role in both elbow flexion and some shoulder functions. Because the elbows move behind the torso, it also mimics a biomechanical disadvantage, forcing your biceps to work harder under tension.

So if you’re chasing that round, full biceps peak—not just size—drag curls deserve a spot in your routine. They’re simple, science-backed, and surprisingly effective when done right.

Drag Curl Muscles Worked

Drag curls primarily target the long head of the biceps brachii, which contributes to the peak of the bicep. Assisting muscles include the brachialis and brachioradialis. This movement limits shoulder flexion, isolating elbow flexion for greater biceps activation.

How to Do Drag Curls Properly? (Step-by-Step Guide)

If you’ve only been doing standard bicep curls, drag curls might feel a little unusual at first—but that’s the point. They’re designed to hit the biceps differently, especially the long head of the biceps brachii, which contributes to that full, peaked look.

Step-by-Step Instructions: How to do drag curls properly and safely.

Step 1: Choose Your Equipment

Start with an EZ-bar, straight barbell, or even dumbbells. Beginners should start light—this isn’t a max-weight movement. Focus on form.

Step 2: Starting Position

• Stand upright with your feet shoulder-width apart.
• Hold the barbell with a shoulder-width underhand grip (palms facing up).
• Keep your elbows tucked in and shoulders slightly pulled back.
• Your arms should be fully extended with the bar resting against your thighs.

Step 3: The Dragging Motion

Here’s where it gets different from standard curls:

• Instead of curling the bar up in a wide arc, pull your elbows backward as you lift the bar straight up along your torso.
• The bar should “drag” up your body—hence the name drag curl.
• You’ll notice the movement resembles a shoulder extension with elbow flexion, engaging the long head more directly.

Step 4: Squeeze at the Top

• When the bar reaches your upper abs or lower chest, pause and contract your biceps.
• Think about compressing the muscle fibers—this enhances mind-muscle connection, which research shows helps activate more motor units in the biceps.

Step 5: Lower With Control

• Slowly lower the bar by reversing the same path—drag it down your torso as your elbows move forward again.
• Don’t let gravity take over. Eccentric control recruits more fibers and prevents injury.

Pro Tips:

• Don’t swing your body or flare your elbows. Keep everything tight and intentional.
• If you feel it more in your shoulders or traps, check your form—you’re likely shrugging or overcompensating.
• Perform 3–4 sets of 8–12 reps. Use this as a finisher after heavier biceps movements.

Also See: How To Do Incline Dumbbell Curls in 5 Simple Steps

What is the Difference Between Dumbbell Curls and Drag Curls?

Although both exercises target the biceps, they work the muscle in very different ways. If you’re wondering which one to include in your routine, it helps to understand how they differ in mechanics, muscle activation, and intent.

Features	Dumbbell Curls	Drag Curls
Movement Pattern	Elbows stay in front; arc-like curling motion	Elbows move backward; bar drags up the torso
Main Muscle Focus	Targets both short and long head of biceps	Emphasizes the long head of the biceps brachii
Shoulder Involvement	Involves some shoulder flexion (front delts)	Minimizes shoulder flexion; isolates biceps more
Range of Motion	Greater range of motion due to full curl path	Shorter but more isolated motion
Best Use	Ideal for overall biceps development	Great for targeting biceps peak and finishing sets

Practical Tips for Better Drag Curls

Want to get the most out of your drag curls without risking injury? These tips will help you refine your form, stay safe, and make sure you’re really targeting the biceps brachii effectively.

Here are 6 practical tips every beginner should keep in mind:

1. Warm Up the Elbows and Shoulders
Before you jump into curls, spend 5–10 minutes warming up your elbows and shoulder joints. Use light resistance bands or do a few sets of arm circles and light curls to increase synovial fluid circulation and reduce joint stress.

2. Keep Your Wrists Neutral
Avoid bending your wrists as you drag the bar. A neutral wrist position prevents unnecessary strain on the forearm flexors and helps maintain tension directly on the biceps.

3. Use a Fixed Barbell or EZ-Bar
A straight bar works fine, but an EZ-bar is often more wrist-friendly, especially if you’ve had wrist issues before. Dumbbells work too, but controlling drag motion with them can be tricky.

4. Avoid Using Momentum
Keep your back straight and resist the urge to swing. Let your biceps control both the concentric (lifting) and eccentric (lowering) phase. This maintains constant tension and reduces injury risk.

5. Consider Lifting Straps if Grip Fails
If your grip gives out before your biceps do, try lifting straps. They’re especially helpful on higher-rep sets so you can push your biceps harder without forearm fatigue cutting your set short.

6. Don’t Go Too Heavy
Drag curls aren’t about ego lifting. Using heavy weights can force your shoulders and traps to take over. Stick with a moderate load that allows full elbow flexion without shoulder compensation for true biceps isolation.

Small tweaks make a big difference. Drag curls done right feel intense and direct—because they are. Stay focused on form, not weight, and you’ll see results over time.

Final Thoughts

Drag curls are a smart addition to your biceps routine, especially if you’re looking to emphasize the long head of the biceps brachii for that fuller, more rounded arm shape. By minimizing shoulder involvement, drag curls isolate elbow flexion and place consistent tension on the biceps throughout the movement.

As a certified personal trainer, I’ve found drag curls work best when paired with traditional curls and proper recovery. Focus on clean form, moderate weight, and mind-muscle connection. With consistency and good biomechanics, your arms will thank you for it.