Drag curl dumbbell

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up). Let your arms hang straight down by your sides.
2. Begin by dragging the dumbbells upward along your torso by bending your elbows and pulling them back, as if you are zipping up your jacket.
3. Continue lifting the dumbbells until they reach chest height, focusing on squeezing your biceps at the top of the movement.
4. Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent. Repeat for the desired number of repetitions.

Form tips

• Focus on the mind-muscle connection, feeling the contraction in your biceps throughout the movement.
• Use a weight that allows you to perform the exercise with proper form without straining.
• Avoid using momentum; perform the exercise in a slow and controlled manner.