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Dumbbell Drag Curl
This isolation curl uses dumbbells and a strict form, keeping the weights close to the body, to maximize tension on the biceps for strength and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Shoulders
Popularity Score
6
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, Short Head, Brachialis
Forearms
4/10Flexors
Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Shorter rest is typical when used as a hypertrophy finisher.
How to Perform
Stand holding a dumbbell in each hand with a supinated grip (palms forward). Maintain a shoulder-width stance, keep your chest up, and tuck your elbows back slightly behind the torso.
- Inhale and initiate the curl by dragging the dumbbells straight up along the front of your body.
- Keep your elbows pinned back and actively push them slightly behind your torso throughout the movement.
- Contract the biceps fully, stopping just before the forearm touches the bicep.
- Slowly lower the dumbbells back down the same path, maintaining strict control.
- Stop just short of full elbow extension to keep continuous tension on the biceps.
Coaching Tips
Form Cues
- Keep elbows pinned back
- Drag weights up torso
- Squeeze the bicep hard
- Control the descent
Breathing
Inhale before the lift, brace your core, and exhale forcefully as you curl the weight up.
Tempo
3-1-1
Range of Motion
Move from near-full elbow extension (slight bend maintained) up to maximum bicep contraction, stopping before shoulders elevate.
Safety
Safety Notes
- Use lighter weights than standard curls to maintain strict form.
- Avoid hyperextending the elbow at the bottom position.
- Maintain a neutral wrist position throughout the curl.
Spotting
Not recommended. Use lighter weight or stop the set if form breaks down.
Common Mistakes
- Swinging the torso for momentum
- Letting elbows drift forward
- Over-extending elbows at the bottom
- Rushing the eccentric phase
When to Avoid
- Acute wrist or elbow joint pain
- Severe shoulder immobility
Flexibility Needed
- Adequate wrist and elbow flexion
Build Up First
- Ability to maintain fixed elbow position
Also known as
Standing Dumbbell Drag Curl
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