Step by step instructions, muscle activation and variants for the Dumbbell Drag Biceps Curl.
The dumbbell drag curl is a bicep isolation exercise where the dumbbells are dragged up along the sides of the torso rather than swinging forward. By keeping the elbows pulled behind the body throughout the movement, the long head of the biceps is placed under greater tension, resulting in a strong peak contraction at the top.
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The Dumbbell Drag Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.