Dumbbell Drag Curl

Body region

• Arms

Muscles

Main

• Biceps

Helps

• Brachialis
• Brachioradialis

Holds

• Deltoid
• Flexor Carpi Radialis

Equipment

• Dumbbells

Technique

1. Stand tall with a dumbbell in each hand, palms forward, arms at your sides.
2. Curl the weights up while pulling the elbows back, so the dumbbells slide up close to your torso.
3. Stop when the dumbbells reach the lower ribs and squeeze the biceps.
4. Lower along the same close path until the arms are straight.

Cues

• Keep the weights nearly touching your body the whole way.
• Elbows travel back, not forward.

Common mistakes

• Letting the elbows drift forward like a normal curl.
• Shrugging the shoulders up at the top.

Alternatives

• Barbell Drag Curl
• Dumbbell Curl