ZULTA
NL Join the waitlist

Biceps

Dumbbell Drag Curl

The Dumbbell Drag Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: biceps (long head) 36%, biceps (short head) 26% and brachialis 18%.

Level: IntermediateEquipment: DumbbellSingle-joint (isolation)

How to do it

  1. Stand tall with a dumbbell in each hand, palms facing forward, dumbbells against the front of your thighs.
  2. Pull your elbows back behind your body as you curl, keeping the dumbbells close to your torso.
  3. Slide the dumbbells up until they reach the sides of your lower chest.
  4. Squeeze the biceps with the elbows behind you.
  5. Lower the dumbbells along the same path back to your thighs.

Tips

  • Keep the dumbbells brushing your sides the whole way.
  • Keep the chest up and the shoulders down.

Common mistakes

  • Letting the dumbbells drift forward away from the body.
  • Rolling the shoulders forward at the top.

Muscles worked by the Dumbbell Drag Curl

  • Biceps (long head) Primary36%
  • Biceps (short head) Primary26%
  • Brachialis Secondary18%
  • Brachioradialis Minor6%
  • Forearm flexors Minor6%
  • Front delts Stabilizer3%
  • Spinal erectors (lower back) Stabilizer3%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the arm behind the body the long head works from a stretch (Oliveira 2009). Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.

Dumbbell Drag Curl alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Dumbbell Drag Curl work?

Mainly the biceps (long head) and biceps (short head). The brachialis assist.

Is the Dumbbell Drag Curl good for beginners?

The Dumbbell Drag Curl is rated intermediate. If you are new, learn the EZ Bar Drag Curl first and build up from there.

What is a good alternative to the Dumbbell Drag Curl?

For example the Bayesian Curl, Bayesian Curl (Cuff) and Decline Dumbbell Curl. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Drag Curl harder?

Add weight or reps, or move on to the Barbell Cheat Curl and Cheat Curl.

Sources

  • Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist