10 Best Barbell Drag Curl Alternatives for Limited Equipment
If you can’t do the Barbell Drag Curl, use movements that keep the elbows back and emphasize peak contraction of the biceps. Solid swaps are dumbbell drag curls, cable drag curls, preacher curls, concentration curls, and incline dumbbell curls. Cue: drag the load up the torso, keep elbows fixed, and squeeze at the top.
Original Exercise: Barbell Drag Curl
How to Perform Barbell Drag Curl
- Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Let the barbell hang at arm's length in front of your thighs.
- Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Best Barbell Drag Curl Alternatives
1. Barbell Curl
99.4% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
- Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
- Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale as you slowly begin to lower the bar back to the starting position.
2. Drag Curl
99.4% MatchHow to perform this exercise
- Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
- As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
- Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
- Repeat for the recommended amount of repetitions.
3. Close-Grip EZ Bar Curl
99.4% MatchHow to perform this exercise
- Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
4. Close-Grip EZ-Bar Curl With Band
99.4% MatchHow to perform this exercise
- Attach a band to each end of the bar. Take the bar, placing a foot on the middle of the band. Stand upright with a narrow, supinated grip on the EZ bar. The elbows should be close to the torso. This will be your starting position.
- While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
5. Close-Grip Standing Barbell Curl
99.4% MatchHow to perform this exercise
- Hold a barbell with both hands, palms up and a few inches apart.
- Stand with your torso straight and your head up. Your feet should be about shoulder width and your elbows close to your torso. This will be your starting position. Tip: You will keep your upper arms and elbows stationary throughout the movement.
- Curl the bar up in a semicircular motion until the forearms touch your biceps. Exhale as you perform this portion of the movement and contract your biceps hard for a second at the top. Tip: Avoid bending the back or using swinging motions as you lift the weight. Only the forearms should move.
- Slowly go back down to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
6. EZ-Bar Curl
99.2% MatchHow to perform this exercise
- Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position.
- Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms.
- Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps.
- Then inhale and slowly lower the bar back to the starting position.
- Repeat for the recommended amount of repetitions.
7. Ez Barbell Curl
98.7% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Exhale as you curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then inhale as you slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
8. Barbell Biceps Curl (with Arm Blaster)
98.7% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping your elbows close to your torso.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
- Continue to raise the barbell until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
9. Ez-bar Biceps Curl (with Arm Blaster)
98.7% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Place your upper arms against the arm blaster, keeping them stationary throughout the exercise.
- Keeping your elbows close to your body, exhale and curl the barbell up towards your shoulders.
- Pause for a moment at the top, squeezing your biceps.
- Inhale and slowly lower the barbell back to the starting position, fully extending your arms.
10. Ez Barbell Close-grip Curl
96.7% MatchHow to perform this exercise
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, hands shoulder-width apart.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Curl the barbell up towards your shoulders, contracting your biceps.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Barbell Drag Curl Alternative
You may substitute the Barbell Drag Curl because of wrist or elbow pain, lack of a barbell, or to correct form limitations. Drag-style alternatives let you preserve the posterior elbow path that increases biceps peak contraction while reducing shoulder involvement. Choose unilateral options to fix strength imbalances, or cables to maintain constant tension. Technique cue: keep the elbow pinned to your side and pull the weight vertically along the body to maximize biceps brachii activation and minimize cheating via shoulder flexion.
How to Choose the Right Substitute
Select a substitute based on equipment, pain, and the specific biceps head you want to target. Use dumbbells for unilateral control and wrist freedom; cables for constant tension through the range; preacher variations to isolate the short head. Factor in biomechanics: a supinated grip and elbow-back path bias the biceps brachii, while a neutral grip shifts load to the brachialis. Technique cue: pick a movement you can perform with a controlled eccentric (2–3 seconds) and a 1-second peak squeeze to drive hypertrophic stimulus.
Frequently Asked Questions
What muscles does Barbell Drag Curl work?
The Barbell Drag Curl primarily targets the biceps brachii, with secondary stress on the brachialis and forearm flexors. By dragging the bar along the torso and keeping elbows behind the plane, you increase short-head biceps activation and reduce anterior deltoid involvement.
What is the best bodyweight alternative to Barbell Drag Curl?
A close-grip chin-up is the best bodyweight alternative: use a supinated grip, pull your chest to the bar, and keep elbows tucked to emphasize the biceps. Cue a controlled descent and a 1-second peak squeeze at the top to maximize biceps loading.
Can I build muscle without doing Barbell Drag Curl?
Yes. You can build biceps size with other direct and compound movements—dumbbell curls, cable curls, and chin-ups all provide progressive overload. Focus on slow eccentrics, full contraction, and incremental loading to stimulate the same muscle fibers the drag curl targets.
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