Exercise guide
Resistance Band Drag Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Resistance Band Drag Curl targets the long head of the biceps by pulling the elbows back, which minimizes front deltoid involvement and emphasizes the peak contraction. This variation is highly effective for building bicep height and improving the mind-muscle connection at the top of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand on the center of the resistance band with your feet shoulder-width apart for stability.
- Grasp the handles or the band itself with an underhand (supinated) grip, palms facing forward.
- Stand tall with your chest up, shoulders back, and arms fully extended at your sides.
How to do it
- Initiate the movement by pulling your elbows straight back behind your torso while curling the band upward.
- Keep the band in constant contact with your body, 'dragging' it up from your thighs toward your lower ribcage.
- Exhale as you reach the top of the movement and squeeze your biceps forcefully for one second.
- Inhale as you slowly lower the band back to the starting position, keeping the elbows back until the arms are fully extended.
Form checklist
- Keep your elbows pinned back behind your ribcage throughout the entire set.
- Ensure the band stays as close to your torso as possible during the ascent.
- Maintain a neutral spine and avoid leaning forward or shrugging your shoulders.
- Keep your wrists straight and firm to ensure the biceps do the work.
Pro tips
- Focus on the 'pinch' at the top of the movement; because the elbows are back, the biceps are in a fully shortened position.
- Slow down the eccentric (lowering) phase to 3 seconds to maximize time under tension.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction on every rep.
- Widen your stance on the band to increase the starting tension and resistance at the top.
Frequently asked
- What muscles does the resistance band drag curl work?
- The resistance band drag curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the resistance band drag curl?
- The resistance band drag curl uses resistance band.
- Is the resistance band drag curl good for beginners?
- Yes. The resistance band drag curl is a beginner-friendly movement and a strong foundation to build on.