FitCi
Drag Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: barbell, dumbbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand tall and grip the bar or dumbbells at shoulder width.
- Pull your elbows back and 'drag' the weight up along your body, keeping it close to you.
- Don't let the weight swing forward; it should travel up almost brushing against your torso.
- Squeeze your biceps at the top.
- Lower the weight under control along the same path.
Coaching tip
Pull your elbows back and drag the bar up close to your body.
Caution
Skip this move or ask a professional first if you have pain or an injury in: elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Cable Biceps Curl, Cable Rope Hammer Curl, Machine Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.