Dumbbell Drag Curl
A curl in which the dumbbells slide up close to the body while the elbows move back, rather than swinging out in an arc. Keeps tension on the long head of the biceps and takes the front delts out of it.
Primary muscles
- Biceps
Secondary muscles
- Brachialis
- Brachioradialis
- Sets
- 3
- Reps
- 10–12
- Rest
- 60s
How to perform
Starting position
Stand tall with a dumbbell in each hand at your thighs, palms facing forward.
Pull the elbows back behind you as you curl, keeping the dumbbells brushing your body.
Drag them up the front of the torso until they reach the lower chest.
Squeeze the biceps at the top.
Lower the same way, sliding down the body until the arms are straight.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Elbows go back, not forward
Dumbbells stay on the body
Shoulders down
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.