Dumbbell Standing Hammer Drag Curl

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 a neutral grip (palms facing each other). Let the dumbbells hang by your sides.
2. Drag the dumbbells upward keeping the dumbbells close to your torso by pulling your elbows backward while lifting.
3. Continue dragging the dumbbells until they reach the level of your lower chest, squeezing your biceps at the top of the movement.
4. Lower the dumbbells back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Focus on dragging the dumbbells upward, not curling them in a traditional manner.
• Maintain a neutral grip and keep the dumbbells close to your body.
• Breathe out as you lift the dumbbells and inhale as you lower them.