How to Drag Curl for Bigger, Thicker Biceps (The Old-School Move)

Yo, what’s up, legends! Where we turn average arms into armory-grade biceps! Today, we’re diving into an old-school bicep-building beast — the Drag Curl. If your arms have been stuck in a plateau, this move is the key to unlock those gains. It’s raw, it’s powerful, and it hits your biceps like nothing else. So grab your bar, clear some space, and get ready to level up. Stick around, ‘cause I’m breaking this down into 10 segments — technique, tips, and secrets — so by the end, your sleeves won’t stand a chance. Let’s get it!

1: What Is a Drag Curl?

Alright, first things first — what the heck is a drag curl? Unlike traditional curls where you swing the bar out in front, with drag curls, you’re literally dragging the bar up your body. Elbows go back, chest stays tall, and the movement becomes strictly bicep-focused. You’re eliminating momentum and cheating — forcing the biceps to do ALL the work. This is an old-school move Arnold himself used to preach, and it targets the long head of your biceps like a laser. Translation? Peak gains, baby. Welcome to the bicep isolation masterclass.

2: Why It Works So Well

Here’s why drag curls are criminally underrated — they take your front delts OUT of the equation. Standard curls? Your shoulders sneak in. But drag curls? Nah, bro. It’s all biceps. The movement path keeps tension locked onto the muscle from bottom to top. It especially hammers the long head — giving you that mountain peak shape. And because it’s such a strict motion, there’s no room to cheat. That means better mind-muscle connection, more time under tension, and deeper contractions. Drag curls force you to slow down, feel the burn, and squeeze like your arms are gonna explode.

3: Proper Setup & Grip

Let’s set it up right. Grab a straight bar or EZ-bar — either works. Stand tall, feet shoulder-width apart, and grab the bar with a shoulder-width underhand grip. No wide grip nonsense here. Keep your elbows pinned behind your torso — this is key. Now before you even lift, retract your shoulder blades and puff that chest up. Posture is everything. You want zero swing, zero lean. This is a clean, robotic motion. Remember: you’re not curling out, you’re dragging up. The bar should stay brushing your shirt all the way. Let’s keep it surgical.

4: Execution – The Drag

Here’s where the magic happens. From that starting position, initiate the movement by pulling your elbows back as you lift the bar upward and along your body. The bar should literally drag up your torso — hence the name. Stop once the bar hits upper abs or lower chest. Squeeze the biceps like your life depends on it, then slowly lower back down. Controlled negatives are EVERYTHING. Think 2 seconds up, 3 seconds down. No jerking, no bouncing. Just smooth, continuous tension. One rep should feel like a full contraction clinic. If it doesn’t hurt — you’re not doing it right.

5: Mistakes to Avoid

Let’s fix what 90% of people do wrong. First — elbows flaring out. Keep ‘em tight and tracking BACK, not out to the sides. Second — leaning back or swinging for momentum. You’re not doing a limbo. Stand tall and locked. Third — lifting the bar too high. If you go past chest level, you’re just shortening the range and losing tension. Fourth — using too much weight. This move is about control, not ego. Lastly — fast reps. This isn’t a race. Treat every rep like a set of surgical bicep surgery. Precision, baby.

6: Mind-Muscle Connection

This is where you turn a good lift into a god-tier lift. During drag curls, focus hard on the squeeze at the top. Visualize your biceps shortening. Think about the muscle fibers contracting like a coiled spring. That level of focus activates more muscle fibers and boosts growth. Seriously, no music, no distractions — just pure concentration. Hold the squeeze for 1-2 seconds, then lower with control. Bonus tip: say “contract” in your head as you hit the top — it cues your nervous system to lock in. It’s mental warfare, and your biceps are the battlefield.

7: Reps, Sets & Frequency

Let’s talk programming. For hypertrophy, aim for 3–4 sets of 10–12 reps. Keep the rest short — around 60 seconds — to maintain the burn. You can sprinkle drag curls in twice a week: once after heavy barbell curls, once as a burnout finisher. Pro tip: use lighter weight and really push for that deep squeeze. This isn’t your PR lift — it’s your sculpting tool. You’re carving granite, not flipping tires. If you’re advanced, try drop sets or slow negatives for brutal intensity. Trust me, you’ll wake up with sore arms and a smug smile.

8: Equipment Variations

Don’t have a barbell? No excuses. You can still slay with dumbbells, cables, or even resistance bands. Dumbbells: keep them close and mimic the same drag motion. Cables: set them low, grab a straight bar, and walk back a step for continuous tension. Bands? Anchor them low and simulate that same drag path. Bonus: use a preacher bench to add extra strictness. The goal isn’t the tool — it’s the tension. If you can keep tension on the biceps and drag properly, any equipment becomes a bicep sculptor. Just keep that form bulletproof.

9: Superset Combos for Maximum Pump

Wanna go full beast mode? Try pairing drag curls with regular curls for a killer superset. For example: 10 reps of regular barbell curls, straight into 10 drag curls, no rest. That combo torches your entire bicep — short head, long head, peak, everything. Or hit hammer curls followed by drag curls to double the squeeze. You’re attacking the muscle from multiple angles with minimal recovery. Pump? Insane. Veins? Roadmap. Just make sure you lower the weight slightly for the drag curls. Superset smart, not sloppy. You’re building a masterpiece.

10: Old-School vs Modern Training

Here’s the truth — some of the best bicep moves aren’t new. They’re forgotten. Drag curls are proof. While modern training is all about cables, angles, and machines, old-school lifters kept it simple: strict form, constant tension, and absolute control. There’s a reason legends like Arnold and Larry Scott swore by these curls — they WORK. Bring that old-school mindset into your training. It’s not about gimmicks. It’s about putting your ego aside and mastering the fundamentals. Drag curls aren’t flashy — they’re effective. And sometimes, that’s all that matters.

And that’s the drag curl breakdown — old-school, no-nonsense, bicep-building power. If you’re chasing thicker arms, deeper peaks, and that pump that feels illegal, this move deserves a spot in your rotation. Try it out, stay strict, and let those sleeves start screaming.