Dumbbell Seated Drag Curl
Description
The dumbbell seated drag curl performs the drag curl pattern from a seated position. By dragging the dumbbells up along the body while keeping the elbows back, you isolate the long head of the biceps. The seated position eliminates body english entirely and forces strict form.
Muscle Group
Equipment Required
Dumbbell Seated Drag Curl Instructions
- Sit on a bench with feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing forward.
- Sit tall with chest up and shoulders back.
- Brace your core and pull your elbows back behind your body.
- Drag the dumbbells up along your sides, keeping them 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 Seated Drag Curl Form & Visual
Dumbbell Seated Drag Curl Benefits
- Isolates the long head of the biceps
- Seated position eliminates body english
- Strict form throughout
- Builds bicep peak
- Strong forearm engagement
- Useful for breaking through bicep plateaus
Dumbbell Seated Drag Curl Muscles Worked
- Biceps brachii (long head)
- Brachialis
- Brachioradialis
Dumbbell Seated Drag Curl Variations & Alternatives
- Drag Curl
- Dumbbell Drag Bicep Curl
- Dumbbell Biceps Curl
- Hammer Curl
