Step by step instructions, muscle activation and variants for the Dumbbell Seated Drag Curl.
A seated biceps curl variation where the dumbbells are dragged upward along the torso with the elbows pulled back rather than staying at the sides. This technique shortens the biceps through a different arc than a standard curl, increasing peak contraction and emphasizing the short head.
The Dumbbell Seated Drag 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.
