Zirv Fitness
Strength exercise

Dumbbell Drag Curl

How to do it

  1. Stand holding a dumbbell in each hand at your sides with an underhand grip and feet shoulder-width apart.
  2. Keeping the dumbbells in contact with your torso, drag them straight up along your body as your elbows drive backward.
  3. Brace your core and keep your torso upright without leaning back to assist the drag.
  4. Continue pulling until the dumbbells reach chest height, letting your elbows travel behind your ribs to keep the biceps under tension without shoulder assistance.
  5. Exhale as you drag the dumbbells up and inhale as you lower them back down the same path along your torso.
  6. Keep the dumbbells brushing your body the whole way; letting them swing away from your torso turns this into a standard curl.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat Pulldown21s Bicep CurlsAlternating Dumbbell CurlAlternating Hammer CurlAssisted Pull-up MachineBand Bicep Curl
Type
Strength
Equipment
Dumbbells
Primary muscles
Biceps
Measured in
Reps and weight