As a tall guy, the drag curl is designed to maximize engagement and isolate the biceps. The drag curl can be a beneficial addition to your arm workout in-time. It is a less common movement that is not a natural movement for out bodies, and because of this I suggest you do a standard barbell curl instead.

In this article, I’ll explore the advantages of the drag curl and provide a step-by-step guide specifically for tall guys looking to enhance their bicep routine. Discover benefits such as a more vertical bar path, increased isolation of the biceps, and reduced swinging or momentum, offering a controlled and effective lifting experience for tall individuals.

Table of Contents

Understanding The Drag Curl

The drag curl is a targeted bicep exercise that emphasizes the contraction and isolation of the biceps brachii. This variation differs from traditional curls by encouraging a straighter path for the barbell, keeping it close to the body throughout the movement. The drag curl optimally engages the biceps, making it an excellent addition to the arsenal of tall individuals seeking specialized bicep development.

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how to do a drag curl for tall guys

Drag Curl Advantages For Tall Guys

Vertical bar path

The drag curl promotes a more vertical bar path, allowing tall guys to maintain a natural range of motion without excessive strain on the wrists or lower back.

Isolation of biceps

By keeping the barbell close to the body, the drag curl minimizes the involvement of other muscle groups, ensuring a concentrated and targeted workout for the biceps.

Reduced swinging and momentum

Us tall guys can face challenges in controlling swinging or momentum during traditional curls. The drag curl’s mechanics minimize these issues, providing a more controlled and effective lift.

Drag Curl Disadvantages For Tall Guys

Difficult learning curve

This exercise is not used in many workout plans and the overall movement is not something that you do in your daily life. Because of this, the move may lead to injuries to your back, shoulders or even arms themselves. 

Tools You'll Need

  • Barbell
this is a photo of a barbell to do a drag curl

How To Do A Drag Curl For Tall Guys

Let’s break down the steps for executing drag curls, specifically tailored for tall guys.

1. Drag curl set up

  • Stand with your feet shoulder-width apart, maintaining an upright posture.
  • Hold a barbell with an underhand grip, hands positioned slightly wider than shoulder-width apart.

Tall guy tip: If you have lower back pain or find it tough to fully engage your core throughout the full exercise. Before making your first curl, stagger your stance slightly. Move your front foot 2-3 inches forward so your right heel is in line with the base of the toes of your left foot.

Doing this will help you initiate the lower core engagement needs to take any unnecessary pressure off your back.

this is a photo of Tall Paul with his feet shoulder width apart to do drag curls
Standard stance
this is a photo of tall Paul holding an underhand grip on a barbell for drag curls
this is a photo of Tall Paul with a stagger stance to do drag curls
Stagger stance

2. Proper posture

  • Keep your shoulders back and chest up.
  • Keep your core engaged
  • Maintain a slight bend in your knees for stability.

3. Elbow position

  • Start with your elbows fully extended, keeping them close to your sides.
  • Ensure your upper arms remain stationary throughout the movement.
this is a photo of tall Paul with his elbows fully extended and to the side for drag curls

4. Controlled movement

  • Begin the lift by flexing at the elbows and curling the barbell towards your upper chest.
  • Focus on a controlled and deliberate movement, avoiding any swinging or jerking.
this is a photo of tall Paul flexing at the elbows to start the drag curl

5. Vertical bar path

  • Keep the barbell close to your body, ensuring a straight vertical path during the lift.
this is a photo of tall Paul lifting the drag curl close to his body

6. Full range of motion

  • Lift the barbell until your forearms are vertical and your biceps are fully contracted.
  • Lower the barbell back down in a controlled manner, fully extending your arms.
this is at all Paul lifting the drag curl till his biceps are fully contracted
this is a photo of tall Paul lowering the barbell down after full contraction of a drag curl

7. Repetitions and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the barbell curls.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.