How to do a Dumbbell Drag Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Drag Curl
Target muscles worked
Instructions for Proper Form
Focuses on the long head of the biceps by dragging the dumbbells up the body. This isolation exercise enhances bicep peak and minimizes shoulder involvement, perfect for those aiming to enhance the visual impact of their biceps.
- Stand with your feet shoulder width apart and your knees slightly bent.
- Grasp a dumbbell in each hand and position them in front of your hips with your palms facing up.
- Contract your biceps to raise the dumbbells in a straight line, parallel to your torso. Allow your elbows to drop back as the weight rises.
- Tense your biceps and hold this position for a moment at the top of the movement.
- Slowly allow the weight to descend back to the starting position while maintaining tension in your biceps.
- Maintain good posture by keeping your shoulders back and chest up throughout this exercise. Allow your elbows to drop back as the weight rises.
- You should feel this exercise in your biceps.
Tips & FAQs
Do Drag Curls target the bicep long head?
Yes, drag curls effectively target the long head of the biceps. This is due to the elbow positioning during the exercise, where the elbows stay back and close to the torso, stretching and engaging the long head more. The motion ensures the long head of the biceps is recruited more heavily compared to traditional curls.
Weight & 1 Rep Max Calculator
Average Dumbbell Drag Curl standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Dumbbell Drag Curl
1. Hammer Curls
99.2 mSCORESWAPPED 986 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 900 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Cross Body Hammer Curls
95.4 mSCORESWAPPED 685 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
4. Dumbbell Wide Curls
70 mSCORESWAPPED 525 TIMESIsolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.
5. Seated Dumbbell Curl
98 mSCORESWAPPED 485 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
6. Concentration Curl
91.3 mSCORESWAPPED 454 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
7. Waiter Curls
85.5 mSCORESWAPPED 426 TIMESMimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.
8. Barbell Bicep Drag Curl
87.2 mSCORESWAPPED 366 TIMESSimilar to other curls, this exercise targets the biceps. The use of a barbell adds some stability to the movement which can help you focus more on exertion rather than stabilizing the movement. This exercise keeps more consistent tension in your biceps throughout the movement by raising the dumbbells in a straight line rather than an arc. More consistent tension makes this a fantastic variation for building muscle mass in your biceps.
9. Dumbbell Standing Hammer Curl To Front Press
56.8 mSCORESWAPPED 308 TIMESDumbbell Standing Hammer Curl To Front Press is a compound exercise that combines a hammer curl with a shoulder press. This exercise primarily targets the biceps during the curl and the shoulders during the press. Performing this exercise standing adds instability and requires core engagement to maintain proper form. The combination of movements makes it a functional exercise helpful for building strength and coordination.
10. Barbell Curl
98.5 mSCORESWAPPED 260 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.