How to do a Dumbbell Drag Pause Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Drag Pause Curl
Target muscles worked
Instructions for Proper Form
Adds a pause at the peak of a drag curl, increasing time under tension for the biceps. This isolation exercise enhances muscle growth and strength, making it an excellent choice for intensifying bicep workouts and focusing on peak contraction.
- Grasp a dumbbell in each hand and hold them at your sides, palms facing forward.
- Stand with your feet hip-width apart and bend your knees slightly.
- Keep your core engaged, and back straight to maintain proper posture during this exercise.
- Engage your biceps to raise the dumbbells straight up from the starting position, allowing your elbows to drop behind you for the dumbbells to. Stay as close to your torso as possible.
- Hold this position for at least one second. Focus on squeezing your bicep.
- Maintain tension in your bicep as you slowly return the dumbbell to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell Drag Pause Curl standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps20lbs25lbs
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Alternatives & Variations to Dumbbell Drag Pause Curl
1. Cross Body Hammer Curls
95.4 mSCORESWAPPED 480 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.
2. Hammer Curls
99.2 mSCORESWAPPED 446 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.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 370 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.
4. Waiter Curls
85.5 mSCORESWAPPED 353 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.
5. Concentration Curl
91.3 mSCORESWAPPED 309 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.
6. Dumbbell Hammer Pause Curl
66.4 mSCORESWAPPED 273 TIMESIncorporates a pause at the peak contraction of a hammer curl, targeting biceps and forearms. This isolation exercise increases muscle tension and growth, suitable for those aiming to enhance arm density and grip strength.
7. Seated Dumbbell Curl
98 mSCORESWAPPED 265 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.
8. Dumbbell Wide Curls
70 mSCORESWAPPED 251 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.
9. Dumbbell Drag Curl
67.8 mSCORESWAPPED 178 TIMESFocuses 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.
10. Dumbbell Standing Hammer Curl To Front Press
56.8 mSCORESWAPPED 177 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.