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Upper Arms · Dumbbell
Dumbbell Standing Hammer Drag Curl
Dumbbell Standing Hammer Drag Curl 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 Dumbbell Standing Hammer Drag Curl
- 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.
- Drag the dumbbells upward keeping the dumbbells close to your torso by pulling your elbows backward while lifting.
- Continue dragging the dumbbells until they reach the level of your lower chest, squeezing your biceps at the top of the movement.
- 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.
Dumbbell Standing Hammer Drag Curl alternatives
More biceps exercises
Dumbbell Standing Hammer Drag Curl FAQ
What muscles does Dumbbell Standing Hammer Drag Curl work?
Dumbbell Standing Hammer Drag Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Standing Hammer Drag Curl?
You need a dumbbell.
How many sets and reps of Dumbbell Standing Hammer Drag 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 Standing Hammer Drag 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 Standing Hammer Drag 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 Standing Hammer Drag Curl?
Other exercises for the biceps include Drag Curl Resistance Band, Barbell Drag Curl, Hammer Curl Resistance Band Simultaneous and Barbell Drag Biceps Curl.
For developers
Use Dumbbell Standing Hammer Drag Curl 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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