Dumbbell Drag Curl
Drag your way to bigger biceps! This curl variation maximizes bicep tension for serious gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet shoulder-width apart, holding one dumbbell in each hand with palms facing forward and arms extended down by your sides.
2. Begin the movement by flexing at the elbows to curl the dumbbells upward.
3. As you lift, keep your elbows pinned to your sides and simultaneously slide them slightly back as if you're trying to drag the dumbbells up your body. This movement will emphasize the short head of the bicep and increase the tension on the muscle.
4. Curl the weights as high as you can without allowing your elbows to move forward, keeping the motion controlled.
5. Squeeze your biceps at the top of the movement.
6. Slowly lower the dumbbells back to the starting position, maintaining tension in your biceps throughout the entire descent.
7. Repeat for the desired number of repetitions and sets.
Tips: Keep your elbows close to your torso during the entire exercise. Focus on moving the weight with your biceps rather than swinging it with your body to avoid using momentum. Be mindful to not let your wrists curl or bend during the exercise. Start with lighter weights to perfect the technique before progressing to heavier dumbbells.
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