Dumbbell Drop Curl

oec:dumbbell-drop-curl

An alternating biceps curl variation where both dumbbells begin contracted at the top, and one arm lowers and curls while the opposite arm maintains an isometric hold.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Drop Curl, Dumbbell Curl with Isometric Hold, Alternating Dumbbell Curl with Isometric Hold, Isometric Hold Dumbbell Biceps Curl

How to do it

Setup

Stand tall with feet hip-width apart holding a dumbbell in each hand.
Curl both dumbbells up to chest height into full contraction, elbows pinned close to your sides.
Brace your core and maintain a supinated grip on both dumbbells.

Movement

Keep one arm locked in the contracted top position.
Lower the working dumbbell under control until your arm is fully extended.
Curl the weight smoothly back up to the top contracted position.
Hold that side at the top and immediately repeat the lowering and curling movement with the opposite arm.
Continue alternating arms for the prescribed number of repetitions per side.

Breathing

Inhale as you lower one dumbbell, and exhale forcefully as you curl it back up to meet the holding arm.

Cues

Freeze the holding arm
Lower with control
Keep elbows pinned

Common faults

Allowing the non-working arm to drift downward during the set.: Actively squeeze the biceps of the static arm to keep the dumbbell firmly at chest height.
Swinging the torso to lift the working dumbbell.: Keep your glutes and core tight to eliminate any momentum from the hips or lower back.
Flaring the elbows outward.: Keep your upper arms tucked alongside your ribs throughout both the dynamic and isometric phases.

Safety

Choose a lighter load than standard curls, as the continuous isometric tension increases fatigue rapidly.

Muscles

Biceps brachii prime mover
Brachialis prime mover
Brachioradialis synergist
Front deltoid stabilizer
Wrist and finger flexors stabilizer

Joints

Elbow: Flexion, Extension, Isometric stabilization
Shoulder: Isometric stabilization
Forearm: Supination, Isometric stabilization

Details

Movement: Elbow flexion isolation
Modality: Hypertrophy, Strength
Mechanics: isolation
Force: pull
Laterality: alternating
Kinetic chain: open
Level: intermediate
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, per implement

variation of Alternating Dumbbell Curl
progression of Alternating Dumbbell Curl
variation of Dumbbell Curl

Sources

wger: Drop Curl, by Moffi (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-drop-curl.json