Male model ex_ZIBDUD

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Upper Arms · Dumbbell

Dumbbell Drag Over Shoulder Bicep Curl

intermediatestrength

Dumbbell Drag Over Shoulder Bicep Curl is an intermediate isolation strength exercise that works the biceps (upper arms), with the shoulders 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

Shoulders · Deltoids

How to do Dumbbell Drag Over Shoulder Bicep Curl

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms extended down by your sides.
Begin the movement by curling the dumbbells up towards your shoulders while dragging your elbows backward, keeping them close to your body.
Once the dumbbells are close to your shoulders, push them up slowly to pass the shoulders.
Slowly lower the dumbbells back to the starting position, and repeat for the desired number of repetitions.

Form tips

Maintain a slow and controlled motion, avoiding any swinging or momentum.
Exhale as you curl the dumbbells up and inhale as you lower them back down.
Keep your elbows close to your body throughout the movement to focus the effort on your biceps.

Dumbbell Drag Over Shoulder Bicep Curl alternatives

Barbell Drag Curl

Biceps · intermediate

Drag Curl Resistance Band

Biceps · beginner

Barbell Drag Biceps Curl

Biceps · intermediate

Landmine Bicep Curl

Biceps · intermediate

More biceps exercises

Drag Curl Dumbbell

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Dumbbell Preacher Curl Over Exercise Ball

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Dumbbell Standing Hammer Drag Curl

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Low Resistance Band Lying Bicep Curl

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Dumbbell Incline Alternate Bicep Curl

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Dumbbell Bicep Curl to Shoulder Press

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Low Resistance Band Lying Bicep Curl Half Repetition

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Ez Barbell Curl

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Dumbbell Drag Over Shoulder Bicep Curl FAQ

What muscles does Dumbbell Drag Over Shoulder Bicep Curl work?

Dumbbell Drag Over Shoulder Bicep Curl mainly works the biceps in the upper arms (Biceps Brachii). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Drag Over Shoulder Bicep Curl?

You need a dumbbell.

How many sets and reps of Dumbbell Drag Over Shoulder Bicep Curl 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 Dumbbell Drag Over Shoulder Bicep Curl good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Dumbbell Drag Over Shoulder Bicep Curl 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 Dumbbell Drag Over Shoulder Bicep Curl?

Other exercises for the biceps include Barbell Drag Curl, Drag Curl Resistance Band, Barbell Drag Biceps Curl and Landmine Bicep Curl.

For developers

Use Dumbbell Drag Over Shoulder Bicep Curl in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ZIBDUD" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ZIBDUD",
  "name": "Dumbbell Drag Over Shoulder Bicep Curl",
  "model": "male",
  "target": "Biceps",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_ZIBDUD/mp4-720.mp4?…",
    "poster": "https://…/ex_ZIBDUD/poster.jpg?…"
  }
}