Dumbbell Drag Curl

oec:dumbbell-drag-curl

A biceps curl variation where the dumbbells are pulled straight up along the torso by actively driving the elbows backward.

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Also called: Dumbbell drag curls, DB drag curl

How to do it

Stand tall with feet hip-width apart, holding a dumbbell in each hand with an underhand (supinated) grip.
Let your arms hang straight down with the dumbbells resting against your upper thighs.

Initiate the movement by driving your elbows backward and upward behind your torso.
Flex your elbows to pull the dumbbells straight upward, keeping the weights in close contact with your abdomen and chest throughout the ascent.
Squeeze your biceps hard at the peak of the movement around upper chest height.
Lower the dumbbells along the same vertical path, allowing your elbows to return forward to the starting position.

Exhale as you drag the dumbbells upward; inhale as you lower them with control.

Swinging the elbows forward as in a traditional curl.: Actively pull the elbows backward throughout the rep so the path of the dumbbells is purely vertical.
Using torso momentum or leaning back.: Keep your core tight, ribs down, and spine neutral without arching backward.

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