Dumbbell Drag Curl: How-to, Tips & More
The Dumbbell Drag Curl is a beginner isolation exercise for your biceps. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Muscles worked
Biceps
Primary
How to do the Dumbbell Drag Curl
- Stand tall with a dumbbell in each hand, palms forward.
- Pull your elbows back and drag the dumbbells up along your sides.
- Stop at chest height and squeeze.
- Lower the same way, keeping the weights close to your body.
Dumbbell Drag Curl tips
- Think of pulling your elbows behind you, not lifting your hands.
Sets and reps
Most lifters do well with 8 to 12 reps per set, and 8 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Drag Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Frequently asked questions
What muscles does the Dumbbell Drag Curl work?
The Dumbbell Drag Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 8 to 12 reps per set, and many lifters get the best results between 8 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Drag Curl good for beginners?
Yes. The Dumbbell Drag Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Drag Curl?
You need dumbbells.
Add Dumbbell Drag Curl to your program
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