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Visual demonstration of the Drag Curl Dumbbell exercise

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Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Biceps
Secondary muscles
Forearms
Equipment
Dumbbells
Exercise guide

Drag Curl Dumbbell

4 steps Updated 29/08/2026

Drag Curl Dumbbell is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.

Step by step

How to perform it

  1. 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.
  2. 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.
  3. Continue lifting the dumbbells until they reach chest height, focusing on squeezing your biceps at the top of the movement.
  4. Slowly lower the dumbbells back to the starting position, maintaining control throughout the descent. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Drag Curl Dumbbell

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