10 Best Drag Curl Alternatives for Bigger Biceps

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

Drag Curl

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

How to Do the Drag Curl

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

Biceps, with forearms · Barbell · Intermediate · Isolation

  1. 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.
  2. 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.
  3. Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Drag Curl Alternatives

10 substitutes, ranked by how closely each one matches the 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. Barbell CurlPlay demonstration

    1. 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 Drag Curl
    • Primary muscle: biceps, the same as the Drag Curl
    • Equipment: free weights, the same as the Drag Curl
    • Body position: standing, the same as the Drag Curl
  4. Close-grip Ez-bar Curl With Band

    4. Close-grip Ez-bar Curl With Band

    99% match

    Biceps · Beginner · 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. 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.
    2. While keeping the upper arms in place, flex the elbows to execute the curl. Exhale as the weight is lifted.
    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 Drag Curl
    • Primary muscle: biceps, the same as the Drag Curl
    • Equipment: free weights, the same as the Drag Curl
    • Body position: standing, the same as the Drag Curl

Drag Curl FAQ

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.

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