Dumbbell Seated Drag Curl
Maximize your bicep workout! Drag those dumbbells for serious gains in this seated variation.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Sit on a bench with your back straight and feet planted on the ground.
Grab a pair of dumbbells with an underhand grip (palms facing up), and let them hang with your arms fully extended.
Keeping your elbows stationary and close to your torso, lift the dumbbells by flexing your elbows. Rather than curling the weights directly up, drag them slowly up your torso, keeping the dumbbells close to your body.
As you reach the top of the movement, your elbows should move slightly backward, and you should squeeze your biceps at the peak contraction.
Slowly lower the dumbbells back down to the starting position along the same path, maintaining the close proximity to your body.
Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled throughout the exercise to maximize biceps engagement and to minimize momentum and swinging of the weights.
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