10 Best Drag Curl Alternatives for Bigger Biceps
If you can't do the barbell drag curl, pick exercises that keep the elbow behind the body and prioritize elbow flexion and peak contraction. Top options: close‑grip barbell curl, preacher curl, incline dumbbell curl, cable drag curl, and chin‑ups. Cue: keep the load close to your torso and pause at the top to feel the biceps.
Original Exercise: Drag Curl
How to Perform Drag Curl
- 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.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Drag Curl Alternatives
1. Barbell Curl
99.9% 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. Close-Grip EZ Bar Curl
99.9% 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.
3. Close-Grip EZ-Bar Curl With Band
99.9% 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.
4. Close-Grip Standing Barbell Curl
99.9% 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.
5. Barbell Drag Curl
99.4% MatchHow to perform this exercise
- 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.
6. Ez-bar Biceps Curl (with Arm Blaster)
99.2% 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.
7. Ez Barbell Curl
99.2% 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)
99.2% 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 Curl
98.7% 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.
10. Ez Barbell Close-grip Curl
97.2% 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 Drag Curl Alternative
You might swap drag curls because of wrist or elbow pain, lack of a barbell setup, or to vary stimulus for growth. Drag curls bias the biceps short head by reducing forearm supination and driving the elbows posteriorly; substitutes recreate that path of pull while changing joint loading. For rehab choose preacher or incline dumbbell curls to limit shoulder involvement—cue for preacher: keep the upper arm flush on the pad and move only the forearm. To maintain tension under load use cable variations or weighted chin‑ups which provide steady resistance through the range.
How to Choose the Right Substitute
Match the substitute to your equipment, desired biceps emphasis, and joint tolerance. If you want short‑head focus use preacher or close‑grip curls; for long‑head emphasis use incline dumbbell curls. If the elbow hurts, favor cables or neutral grips and slow eccentrics—cue: lower each rep for three seconds to reduce tendon strain. For heavy loading pick barbell or weighted chin‑ups to enable progressive overload. Always control elbow position so the biceps remain under tension through the full range of motion.
Frequently Asked Questions
What muscles does Drag Curl work?
Drag curls primarily target the biceps brachii, especially the short head, because the elbows move back and forearm supination is limited. They also recruit the brachialis and brachioradialis as accessory elbow flexors. Cue: keep the bar close to your torso and drive the elbows rearward to maximize biceps tension.
What is the best bodyweight alternative to Drag Curl?
The best bodyweight alternative is the close‑grip chin‑up because it loads elbow flexion under vertical resistance and activates both biceps heads. Cue: pull your chest to the bar, lead with the elbows, and squeeze at the top with a slight supination to increase biceps contraction.
Can I build muscle without doing Drag Curl?
Yes—you can build biceps without drag curls by using progressive overload on other effective lifts like barbell curls, incline dumbbell curls, preacher curls, and weighted chin‑ups. Cue: prioritize a controlled eccentric and a deliberate peak contraction on each rep to maximize hypertrophy.
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