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All exercises

Dumbbell drag curl

Intermediate

Dumbbell drag curl is a isolation dumbbell exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Dumbbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Sit upright on the end of a bench or stand tall, holding a dumbbell in each hand at your sides with your palms facing forward.
  2. 2Curl the dumbbells up while sliding them close along the front of your body, letting your elbows travel back behind you.
  3. 3Keep the dumbbells brushing your torso the whole way; if your elbows drift forward it becomes a normal curl.
  4. 4Stop when the dumbbells reach your lower chest and squeeze your biceps.
  5. 5Lower them along the same path until your arms are straight again.

What to do instead

  • Barbell drag curlBarbell
  • Cable drag curlCable
  • Smith machine drag curlSmith machine
Logged today · 1 min restDumbbell drag curl

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