Drag Curls For Bigger Biceps!


Big arms are what it’s all about! What can be better than that? In this article, we’re going somewhere different with biceps training - we will do Drag Curls For Bigger Biceps! We’ll break this great exercise down and give you a routine featuring it. Of course, we’ll also provide you with nutrition tips and 5% Nutrition supplement guidelines. Let’s train those guns!

What Is A Drag Curl? 

Also known as the body drag curl, the invention of this exercise is credited to Vince Gironda, who came up with it back in the 1960s. Gironda was more about isolating the muscles than training heavily using compound exercises. In the 60s, he had somewhat controversial viewpoints about several established exercises and training principles. Indeed, he was an interesting piece of bodybuilding history.

Biceps Anatomy - Muscles Worked By Drag Curls

As the name suggests, the biceps brachii is a two-headed muscle. It originates from various points along your shoulder blade, runs down your upper arm, and inserts into your forearm. The primary function of the biceps is to bend the elbow during any curling motion. Also, the biceps allow supination or twisting of your wrist.

The idea behind the drag curl is to isolate the biceps, eliminate cheating and maintain continuous tension throughout the range of motion. Finally, this exercise targets the biceps' outer (long) head. This head is harder to develop than the inner (short) head. (1)

How To Do Drag Curls

Grab a barbell, EZ bar, or low cable EZ bar attachment and stand as if you were about to begin a regular barbell curl. Keep your upper arms tucked into your sides. Instead of curling the bar as usual, begin the movement by pulling your elbows behind your body and dragging the bar up. The bar should lightly graze your hips and torso as you drag it upward. Drag it as high as possible, hold and squeeze for a 3-count, and slowly lower.

Are There Any Variations?

We’ve already mentioned a few variations - using a low cable EZ attachment or a regular EZ bar. You can also try using dumbbells, and you can try different grips. For example, you can use a hammer grip using dumbbells. 

Here’s A Great Biceps Routine Featuring Drag Curls

This routine takes a lot from some of Rich’s biceps workouts. If you follow back with biceps, your arms will be warmed up and ready to go. 

Drag Curls - 4 sets x 25, 20, 15, 12 reps

Preacher Curls - 4 sets x 25, 20, 15, 12 reps

Dumbbell Hammer Curls - Drop Set - Line up three pairs of dumbbells

1 set x 20 reps, drop weight by 10%, do as many reps as possible, drop weight another 10%, do as many reps as possible, drop the weight by 10% again, and finish with as many reps as you can. By this time, that should be 1 or 2. Add weight if you can knock out more than that or feel like you can do more sets. 

Performance Notes

This routine uses a pyramid-style rep approach, which Rich used often. Add weight as you reduce reps. Take your sets to failure. Perform each rep using a 2-3-2 rep tempo. As noted, “3” is a hold and squeeze at the top. 

Don’t Forget Your 5% Nutrition Supplements

Of course, one of the keys to gains is good nutrition and the right 5% Nutrition supplements. It begins with enough high-quality protein and quality complex carbohydrates. If you’re looking for gains, don’t be afraid to eat plenty of clean, quality food. Like Rich always said, real food must come first. When Rich was in a gaining cycle, he’d eat 10-12 meals daily. If you can make that work, go ahead. If you can’t make that work because of lifestyle obligations, eat as many meals as possible, and use Real Carbs + Protein for 2-4 meals.

Don’t forget your 5% supplements. A great pre-workout Stack is Kill It Reloaded and Full As F*ck. Use All Day You May as your intra-workout. For a delicious, refreshing treat, make it slushie style like Rich used to. After your workout, immediately drink Real Carbs and Shake Time or Real Carbs + Protein. Next, try this powerful Stack: Crea-TEN, TEST, and Bigger By The Day. After that, you can add anything other 5% product you want. 


If you’re looking for something different in your biceps training, drag curls are the answer. Rich used them, and if they’re good enough for the legend himself, they’re good enough for you. After all, when it comes to big guns, Rich was the man!


  1. Biceps brachii muscle: Origin, insertion, action | Kenhub
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