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Dumbbell Drag Curl
Dumbbell drag curl is an isolation exercise targeting the biceps, emphasizing the long head for peak development, to build arm size and strength; performed by dragging weights up close to the body with elbows back.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
4/10Flexors
Traps
2/10Lower Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, slight knee bend. Hold dumbbells with underhand grip, arms extended by sides, shoulders back and down.
- Pull elbows back while flexing to curl dumbbells up along torso.
- Drag weights close to body to chest height.
- Squeeze biceps at top with forearms parallel to floor.
- Slowly lower dumbbells back to start along same path.
- Keep slight elbow bend at bottom for tension.
Coaching Tips
Form Cues
- Elbows back and high
- Drag weights up torso
- Squeeze at top
- No shoulder shrug
- Wrists neutral
Breathing
Inhale as you lower the weights; exhale as you curl up. Brace core throughout.
Tempo
3-1-1
Range of Motion
From full arm extension with slight elbow bend to biceps fully contracted at chest height.
Safety
Safety Notes
- Use light weights for form
- Avoid momentum to prevent strain
- Keep wrists straight
- Control eccentric phase
Spotting
Not required; self-spot with safeties if needed.
Common Mistakes
- Swinging with momentum
- Elbows drifting forward
- Shrugging shoulders
- Incomplete range
When to Avoid
- Acute elbow pain
- Wrist injuries
Flexibility Needed
- Shoulder extension
- Elbow flexion range
Build Up First
- Master basic bicep curl form
Also known as
Drag Curl, Standing Dumbbell Drag Curl, Dumbbell Bicep Drag
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