Dumbbell Standing Drag Curl
Drag the dumbbells up for a unique bicep workout! Build strength and definition with a controlled, focused curl.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. ** Stand up straight** with a dumbbell in each hand, arms fully extended, and palms facing towards your body.
2. Keep your elbows close to your torso. This is the starting position.
3. As you breathe out, curl the dumbbells up by bending at the elbow and dragging them slightly backward, keeping your upper arms stationary. The dumbbells should stay close to your body, and your elbows should move back slightly as the dumbbells are lifted.
4. ** Squeeze your biceps hard** at the top of the motion and hold for a brief pause.
5. Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.
Ensure that the movement is slow and controlled, focusing on engaging the biceps throughout the exercise. Avoid swinging the dumbbells or using momentum to lift the weights.
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