Strength Training · Bodybuilding
Dumbbell Drag Curl
The dumbbell drag curl trains your biceps by keeping the weights close to your torso as your elbows move backward, rather than lifting the weights in a forward arc.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart, holding a dumbbell beside each thigh with your palms facing forward.
- Curl the dumbbells upward close to your torso, with your elbows traveling behind you.
- Pause briefly at the highest point you can reach comfortably, usually near your upper waist or lower ribs.
- Lower the dumbbells along the same path until your arms are comfortably straight.
Form cues
- Keep your wrists straight.
- Keep your shoulders away from your ears.
- Keep your torso still.
Common mistakes
- Weights swinging forwardGuide your elbows backward as you bend them so the dumbbells stay beside your body.
- Chasing extra heightAccept a shorter range than a regular curl instead of forcing the weights toward your shoulders.
- Dropping the weightsTake about two seconds to lower each repetition rather than letting gravity take over.
Safety
Forcing your elbows too far behind you can irritate the front of your shoulders. Excessive weight or jerky repetitions can also strain your elbows or wrists.
- Start lighter than you would for a regular dumbbell curl.
- End the set when you need momentum to lift the weights.
- Stop if you feel sharp pain in your shoulders, elbows, or wrists.
If moving your arms behind your torso causes shoulder discomfort, try a light regular curl or get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with about two controlled repetitions left in reserve.