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Dumbbell Drag Bicep Curl

Dumbbell Drag Bicep Curl

The Dumbbell Drag Bicep Curl is an effective exercise that targets the biceps, helping to build strength and increase muscle definition in the upper arm. This exercise is a great option for those who want to challenge their bicep muscles and add variation to their arm workout routine. To perform the Dumbbell Drag Bicep Curl, you will need a pair of dumbbells. Start by standing with your feet shoulder-width apart, knees slightly bent, and core engaged. Hold the dumbbells at your sides with your palms facing forward. Begin the movement by curling one dumbbell up towards your shoulder while keeping your upper arm close to your body and your elbow stationary. As you reach the top of the curl, slowly extend the arm with the dumbbell out to the side, as if you're "dragging" it laterally away from your body. During this lateral movement, focus on maintaining tension in your bicep muscles. Hold the extended position for a moment, feeling the stretch in your biceps, before slowly returning the dumbbell to the starting position. Repeat the motion with the other arm and continue alternating throughout the set. The Dumbbell Drag Bicep Curl not only targets the biceps but also engages the forearm muscles and stabilizing muscles of the shoulder and upper back. This exercise provides a unique challenge by incorporating both the curling and dragging motions, helping to improve overall arm strength and muscle balance. Remember to choose an appropriate weight that allows you to maintain proper form throughout the exercise. If you're new to this exercise, start with lighter weights and gradually increase as you become more comfortable. Always listen to your body and avoid any excessive swinging or jerking movements to prevent injury.


  • Start by standing with your feet shoulder-width apart and a dumbbell in each hand, palms facing forward.
  • Keeping your upper arms stationary, slowly curl the dumbbells towards your shoulders, bringing your hands in front of your chest.
  • At the top of the movement, squeeze your biceps and hold for a brief pause.
  • Lower the dumbbells back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions, maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Choose an appropriate weight that allows you to perform the exercise with proper technique.
  • Engage your core muscles to stabilize your body during the movement.
  • Avoid swinging or using momentum to lift the dumbbell.
  • Control the speed of the movement, both on the way up and on the way down.
  • Keep your shoulders back and down to prevent them from hunching forward.
  • Breathe steadily throughout the exercise, exhaling on the exertion phase.
  • Ensure that your elbows are fully extended at the start of the movement.
  • Squeeze your biceps at the top of the movement to maximize muscle contraction.
  • Gradually increase the weight as your strength improves to continue challenging your muscles.


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