Drag Dumbbell Curl
Dragging bar along torso eliminates front delt involvement for pure bicep isolation
ArmsBeginnerStrengthCurl
At a glance
| Muscles worked | Primary: Biceps (Short Head). Secondary: Brachialis |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Curl |
| Sets & reps | 4 sets × 10 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- In a standing position hold a bar or dumbbells, bent over slightly and draw the weight as high as you can allowing your back to help your biceps then lower the weight back down and repeat
Equipment
- bar or dumbbells optional
Coaching tips
Benefits
Dragging bar along torso eliminates front delt involvement for pure bicep isolation
Common mistakes
Pulling away from body; using momentum
Make it harder
Slow the drag path; increase weight
Make it easier
Reduce weight; perform standard curl
Breathing
Exhale on contraction, inhale on release
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.