Biceps · Resistance bands

Resistance Band Drag Curl

The resistance band drag curl is an isolation exercise where you pull the band vertically along your torso by driving your elbows backward. It emphasizes the long head of the biceps while minimizing front delt involvement, making it ideal for the end of an arm workout.

Muscles: Biceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand on the bottom of the loop band with both feet hip-width apart and grasp the top of the loop with both hands, palms facing up.
Let your arms hang in front of your thighs with light tension on the band.
Keep your back straight and your core braced.
Inhale. As you exhale, drag your hands straight up along your torso, driving your elbows back behind you instead of letting them move forward.
Squeeze your biceps when your hands reach chest height.
Inhale and slowly lower your hands back down along the same path.

Common mistakes

Drifting your elbows forward turns the movement into a standard curl and shifts tension onto the front deltoids.
Leaning your torso back to pull the band reduces biceps isolation and puts unnecessary stress on the lower back.
Dropping your hands quickly on the way down eliminates the muscle-building benefits of the eccentric phase.
Leaving the band slack at the bottom leaves your biceps unloaded at the start of the movement.

Tips

Widen your stance on the band if you need more tension at the bottom of the movement.
Keep your hands in light contact with your torso throughout the entire range of motion to maintain the drag path.
Pause and squeeze your biceps forcefully for a full second at the top of each rep.

Sets and reps

Perform 3–4 sets of 12–15 reps with 60–90 seconds of rest to target biceps hypertrophy and muscular endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How does the drag curl differ from a standard resistance band curl?

Driving the elbows straight back prevents shoulder flexion, which takes the front delts out of the movement and isolates the biceps.

What should you do if this exercise causes shoulder pain?

Stop the exercise immediately and consult a healthcare professional, as driving the elbows back can irritate pre-existing shoulder impingement.

Similar exercises

All biceps exercises →