WhatWorksWhat.
Biceps

Drag Curl

The outer (long head) of the bicep on fire - a totally different region than the curl you're used to.

Complexity · Lowhypertrophyintermediate+Barbell
Check Your Form
  • Biceps
  • Biceps - Outer biceps
  • Outer biceps
  • Inner biceps
  • Underneath biceps
  • Forearm peak

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer biceps

    Hit

    Long head - recruited more with elbows behind the body.

  • Inner biceps

    Not hit

    Short head - recruited more with elbows in front of the body.

  • Underneath biceps

    Not hit

    Brachialis - pushes the bicep up. Loves neutral grip.

  • Forearm peak

    Not hit

    Brachioradialis - recruited with pronated or hammer grip.

The movement

Get it right, not roughly right.

Optimal form

9:54· Jeff Nippard

How To Build Huge Biceps: Optimal Training Explained

Full extension

Top contraction

Barbell, shoulder-width supinated grip. Pull the bar UP along the torso by driving the elbows back - the bar literally drags up the abs. Top of the rep is mid-chest, not at the shoulders.

Common mistakes

  • Letting the bar swing out away from the body - it stops being a drag curl.
  • Trying to go heavy - the leverage is brutal, weight will drop.

Where you should feel it

The outer (long head) of the bicep on fire - a totally different region than the curl you're used to.

Injury risk · 2/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains biceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Smith machine drag curl

    Fixed bar path makes it easier to keep against the body.

    100% on target

    On target

    Same target, minor adjustment.

  • Dumbbell drag curl

    Dumbbells dragged up the sides.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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