The Dumbbell Drag Bicep Curl targets your biceps while also engaging your forearms and shoulders. This exercise emphasizes a dragging motion to enhance muscle activation.
- Stand with a dumbbell in each hand, arms at your sides.
- Keep your elbows close to your body and curl the weights up while dragging them along your torso.
- Focus on squeezing your biceps at the top of the movement.
- Lower the weights back down in a controlled manner.
- Repeat for the desired number of repetitions.
How to perform the Dumbbell Drag Bicep Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Drag Bicep Curl using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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