Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Biceps Muscle Anatomy Diagram

Standing Dumbbell Drag Curl Overview

The dumbbell drag curl is a variation of the dumbbell curl and is used to build bicep muscles.

The dumbbell drag curl is a unique bicep curl variation in that you don’t completely bring the weight in front of your body, thus you have a more difficult time swinging and using momentum to get the weight up.

People will often use the dumbbell drag curl as a finisher to their bicep workout.

Standing Dumbbell Drag Curl Instructions

  1. Select the desired weight from the rack and assume a shoulder width stance.
  2. Using a supinated (palms up) grip, take a deep breath and curl the dumbbells directly up the front of your body.
  3. The elbows will actually drift behind the body as you try to keep the weight as close to your body as possible.
  4. Once the biceps are fully shortened, slowly lower the weight back to the starting position.
  5. Repeat for the desired number of repetitions.

Standing Dumbbell Drag Curl Tips

  1. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps.
  2. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists.
  3. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.