Whether you’re weeks, months or years into training, you’ve likely come across – or at least seen – most of the staple movement patterns used to build muscle. Rows, curls, presses and pulls all earn their place in a well-structured programme.

On the fringe of these traditional lifts, however, sits a group of exercises that are just as time-tested but far less used – including the back-building Yates row and, for 3D shoulders, the Scott press. They deserve a place in your training arsenal.

One exercise in particular kept late bodybuilding legend Vince Gironda – the ‘Iron Guru’ – coming back time and again. A true arm-builder, it doesn’t just target the outer head of the bicep, but also challenges grip strength (a key marker of longevity) and the brachialis, the muscle that sits beneath the bicep.

The best part? You almost certainly already have the kit.

The Drag Curl

Straight out of Gironda’s now-famous training methods, the drag curl (also known as the body drag curl) is a deceptively simple movement. While it can be performed with dumbbells or cables, Gironda was clear: it’s best done with a straight barbell or EZ bar.

His reasoning comes down to biomechanics. A straight bar, combined with a grip just outside shoulder-width, maximises tension on the lateral head of the bicep – the outer portion that’s often underdeveloped and a key driver of that sought-after ‘peak’.

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The drag curl was also designed to eliminate the temptation to cheat. With standard barbell curls, it’s easy for form to break down – swinging the weight, leaning back, or letting the front delts take over. The drag curl removes those options. Here, there’s nowhere to hide.

Why it Works

The effectiveness of the drag curl comes down to two key mechanical cues.

First, retracting your scapulae – pulling your shoulder blades back and down – removes the front delts from the movement almost entirely.

Second, keeping the bar in constant contact with (or as close as possible to) your torso keeps the movement strict. There’s no momentum, no swing – just direct, concentrated bicep tension.

It’s a simple setup, but one that forces clean execution. Exactly why Gironda relied on it so heavily.

How to Do the Drag Curl

  • Grip a straight barbell just outside shoulder-width with an underhand grip, elbows tucked close to your sides
  • Retract your scapulae and maintain this position throughout the set
  • Curl the bar upwards, keeping it in contact with your torso
  • As the bar rises, drive your elbows back rather than letting them drift forward
  • Continue until the bar reaches the upper chest
  • Squeeze your biceps at the top, then lower under full control
  • Breathe steadily throughout and keep every rep controlled

Common Mistakes to Avoid

Don’t let your ego dictate the load. Expect to use around 60–70% of what you’d handle in a standard barbell curl. By design, the mechanics – constant bar contact, retracted scapulae and a restricted range – remove the usual shortcuts.

Let the bar drift away from your torso, or allow your elbows to creep forward, and the stimulus quickly disappears.

The drag curl punishes shortcuts more than most exercises – which was exactly Gironda’s intention. As he put it: ‘What an over-enthusiastic bodybuilder needs is patience.’

For an exercise that rewards restraint over ego, it delivers.