Dumbbell Drag Bicep Curl
Description
The dumbbell drag bicep curl, sometimes called the drag curl, has you pull the dumbbells up along your sides while keeping the elbows back behind your body. The dragging motion isolates the long head of the biceps and minimizes front delt involvement, making it a strong choice for bicep peak development.
Muscle Group
Equipment Required
Dumbbell Drag Bicep Curl Instructions
- Stand tall with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Use an underhand grip with palms facing forward.
- Brace your core and pull your shoulders back.
- Pull your elbows back behind your body as you curl.
- Drag the dumbbells up along your sides, staying in close to the body.
- Continue curling until the dumbbells reach the upper ribs.
- Squeeze the biceps hard at the top.
- Lower the dumbbells back down along the sides with control.
Dumbbell Drag Bicep Curl Form & Visual
Dumbbell Drag Bicep Curl Benefits
- Isolates the long head of the biceps
- Reduces front delt involvement
- Builds bicep peak
- Different stimulus than standard curls
- Strong forearm engagement
- Useful for breaking through bicep plateaus
Dumbbell Drag Bicep Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
- Forearm flexors
Dumbbell Drag Bicep Curl Variations & Alternatives
- Drag Curl
- Dumbbell Biceps Curl
- Hammer Curl
- Concentration Curl
