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Upper Arms · Dumbbell
Drag Curl Dumbbell
Drag Curl Dumbbell is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachialis, Brachioradialis
How to do Drag Curl Dumbbell
- 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.
- 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.
- Continue lifting the dumbbells until they reach chest height, focusing on squeezing your biceps at the top of the movement.
- 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.
Drag Curl Dumbbell alternatives
More biceps exercises
Drag Curl Dumbbell FAQ
What muscles does Drag Curl Dumbbell work?
Drag Curl Dumbbell mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Drag Curl Dumbbell?
You need a dumbbell.
How many sets and reps of Drag Curl Dumbbell should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Drag Curl Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Drag Curl Dumbbell burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Drag Curl Dumbbell?
Other exercises for the biceps include Drag Curl Resistance Band, Barbell Drag Curl, Barbell Drag Biceps Curl and Ez Barbell Curl.
For developers
Use Drag Curl Dumbbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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