10 Best Barbell Drag Curl Alternatives for Limited Equipment

The Barbell Drag Curl is done standing with a barbell. Ranked closest by our scoring: the EZ Barbell Spider Curl, the Barbell Curl and the Close-grip EZ Bar Curl.

Barbell Drag CurlWatch the Barbell Drag Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Drag Curl

The steps for the Barbell Drag Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Barbell · Intermediate · Isolation

  1. Stand with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing up.
  2. Let the barbell hang at arm's length in front of your thighs.
  3. Keeping your upper arms stationary, curl the barbell up towards your chest by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Barbell Drag Curl Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Drag Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. EZ Barbell Spider CurlPlay demonstration

    1. EZ Barbell Spider Curl

    99% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
    2. Rest your upper arms on a preacher bench or stability ball, allowing your elbows to hang down.
    3. Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders.
    4. Pause for a moment at the top, squeezing your biceps.
    5. Inhale and slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Drag Curl
    • Primary muscle: biceps, the same as the Barbell Drag Curl
    • Equipment: free weights, the same as the Barbell Drag Curl
    • Body position: standing, the same as the Barbell Drag Curl
  2. Barbell CurlPlay demonstration

    2. Barbell Curl

    99% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet shoulder-width apart and hold a barbell with an underhand grip, palms facing forward.
    2. Keep your elbows close to your torso and exhale as you curl the weights while contracting your biceps.
    3. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
    4. Hold the contracted position for a brief pause as you squeeze your biceps.
    5. Inhale as you slowly begin to lower the bar back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Drag Curl
    • Primary muscle: biceps, the same as the Barbell Drag Curl
    • Equipment: free weights, the same as the Barbell Drag Curl
    • Body position: standing, the same as the Barbell Drag Curl
  3. Close-grip EZ Bar Curl

    3. Close-grip EZ Bar Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Barbell
    How to perform it
    1. 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.
    2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
    3. 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.
    4. Slowly begin to bring the bar back to starting position as your breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: curl, the same as the Barbell Drag Curl
    • Primary muscle: biceps, the same as the Barbell Drag Curl
    • Equipment: free weights, the same as the Barbell Drag Curl
    • Body position: standing, the same as the Barbell Drag Curl

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 Barbell Drag Curl 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.

Barbell Drag Curl FAQ

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.

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