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Try This Move: The Drag Curl

I love arm day, anyone else? I can’t get enough of that arm pump and feeling sore makes me feel like I really accomplished something. For some reason, it’s harder for me to get excited about leg day…but that’s a different story.

Anyway, when it comes to weight training, sometimes I fall back on the same exercises. I don’t necessarily think there’s anything wrong with using the same exercises as long as you’re increasing your weight over time, but sometimes it’s nice to shake things up. Enter: the drag curl.

Have you guys tried this? It kills my biceps and I love it. I show the move using free weights but you can use a barbell too. Here’s how to do a drag curl:

Start holding weights, standing nice and tall with shoulders down.


Keep elbows behind your body and close by. Begin the curl by “dragging” it along your body basically until the weight hits chest height.


Keep elbows back the entire time and think about squeeeeezing your bicep at the top.


Bring back down to starting position.




  • Think about dragging the weight along your body.
  • Squeeze your bicep at the top of the curl.
  • Keep your elbows behind you.
  • Keep your shoulders down.
  • Perform the move slowly so you really feel that burn. This helps you concentrate on squeezing your bicep too.

Add this one to your next workout!! You’ll love it, I swear!


What’s your favorite arm exercise?

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