TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Biceps

Drag Curl

BarbellIsolationTakes some practice
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Barbell

How to do itPicture · 3 steps
  1. 1Keep the bar touching your body as it rises
  2. 2Elbows travel back, not forward
  3. 3Squeeze at the top, lower the same way

Most common mistake

Letting the bar drift away from the body.

Watch a demo
B
For biceps
#17 of 19
See the full list →
Research
56
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 56
Target tension · 35%4/5
Loaded stretch · 25%1/5
Progression · 20%4/5
Low cost · 20%4/5

Loads the biceps hardest when they’re shortened, the opposite of what grows them best.

How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell
  • AEZ-Bar CurlBarbell

Takes

None yet
Free account needed to post
280