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Biceps

Drag Curl

Drag Curl (Start)Drag Curl (End)
LevelIntermediateEquipmentBarbellMechanicCompoundForcePull

A barbell curl where the bar slides up your torso while your elbows travel back, focusing the work on the biceps.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand upright and hold a barbell with palms up.
  2. 2Let the bar rest against your thighs.
  3. 3Keep your feet hip-width apart.

How to perform

  1. 1Move your elbows backward as you lift the bar.
  2. 2Keep the bar brushing your body as it rises.
  3. 3Squeeze your biceps at the top.
  4. 4Slide the bar back down your body slowly.

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