Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsIsolation
- Force TypePull (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Forearms
Target Muscle Group
Biceps
Standing Dumbbell Drag Curl Overview
The dumbbell drag curl is a variation of the dumbbell curl and is used to build bicep muscles.
The dumbbell drag curl is a unique bicep curl variation in that you don’t completely bring the weight in front of your body, thus you have a more difficult time swinging and using momentum to get the weight up.
People will often use the dumbbell drag curl as a finisher to their bicep workout.
Standing Dumbbell Drag Curl Instructions
- Select the desired weight from the rack and assume a shoulder width stance.
- Using a supinated (palms up) grip, take a deep breath and curl the dumbbells directly up the front of your body.
- The elbows will actually drift behind the body as you try to keep the weight as close to your body as possible.
- Once the biceps are fully shortened, slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Standing Dumbbell Drag Curl Tips
- Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
- Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
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