Dumbbell Drag Curl
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The Dumbbell Drag Curl is a strength exercise that involves curling dumbbells upward while dragging them along the torso by keeping the elbows back, emphasizing peak biceps contraction. It primarily targets the biceps brachii while engaging the forearms and brachialis for enhanced arm thickness and peak development. Ideal for bodybuilders and lifters seeking to isolate the biceps with minimal shoulder involvement, it requires only a pair of dumbbells.
How to Perform Dumbbell Drag Curl
- 1Stand tall with feet shoulder-width apart, holding a dumbbell in each hand using an underhand grip (palms facing forward), arms fully extended hanging straight down at your sides.
- 2Keep your elbows tucked close to your torso and slightly behind the midline of your body.
- 3Initiate the curl by dragging the dumbbells upward along your torso, leading with your elbows—keep them pinned back and high.
- 4Inhale as you prepare, then exhale as you drag the dumbbells up toward your chest, squeezing your biceps at the top.
- 5Continue dragging until the dumbbells reach upper chest level, with elbows flared slightly outward but still behind your body.
- 6Inhale as you slowly lower the dumbbells back to the starting position, maintaining tension in your biceps—do not let them swing forward.
- 7Repeat for desired reps, keeping constant tension without fully extending arms at the bottom.
- 8Key form tips: Avoid swinging your body or using momentum—focus on elbow path dragging along ribs; keep shoulders down and back to prevent shrugging; common mistake is letting elbows drift forward, which reduces biceps isolation.