# Resistance Band Drag Curl

A band curl variation where the elbows travel back as the handles slide up close to your torso. Trains the biceps with the hardest pull at the top, where the band is stretched most.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/drag-curl-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-drag-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10
- Rear delts: 3/10

## How to do the Resistance Band Drag Curl

1. Stand on the band's middle, feet hip-width apart, holding the ends.
2. Hold the handles with palms facing up, arms hanging at your sides.
3. Pull your elbows back as the handles slide up your torso to your chest.
4. Slowly lower the handles until your elbows are fully extended.

### Full technique — 6 steps

1. Stand on the middle of the band with feet about hip-width apart.
2. Hold one handle in each hand with an underhand grip and arms hanging straight at your sides.
3. Set your ribs down and keep your torso upright without leaning back.
4. Begin the curl by driving your elbows backward as the handles slide up close to your torso.
5. Raise the handles until they reach your lower chest with your biceps fully shortened.
6. Lower the handles along the same path until your elbows are fully extended.

## Common mistakes

- Letting elbows drift forward
- Turning it into a regular curl
- Swinging the torso to start reps
- Shrugging shoulders toward ears
- Cutting off the bottom range

## Form cues

- Drive elbows back
- Palms stay up
- Keep band close
- Reach full elbow extension
- Stand tall throughout

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Hammer Drag Curl](https://seto.fit/exercises/dumbbell-hammer-drag-curl/), [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/), [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/)
- **No equipment**: [Doorway Biceps Curl](https://seto.fit/exercises/doorway-biceps-curl/), [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Resistance Band Drag Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Drag Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10, Rear delts 3/10.

### Which joints does the Resistance Band Drag Curl load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Resistance Band Drag Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Drag Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Drag Curl?

Dumbbells: Dumbbell Hammer Drag Curl, Stability Ball Dumbbell Preacher Curl. Machine: Ski Erg Biceps Curl, Alternating Machine Biceps Curl. No equipment: Doorway Biceps Curl, EZ Bar Spider Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl.

### What is an easier version of the Resistance Band Drag Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Resistance Band Drag Curl?

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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