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Visual demonstration of the Dumbbell Standing Hammer Drag Curl exercise

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Intermediate

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

Dumbbell Standing Hammer Drag Curl

4 steps Updated 29/08/2026

Dumbbell Standing Hammer Drag Curl 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 a neutral grip (palms facing each other). Let the dumbbells hang by your sides.
  2. Drag the dumbbells upward keeping the dumbbells close to your torso by pulling your elbows backward while lifting.
  3. Continue dragging the dumbbells until they reach the level of your lower chest, squeezing your biceps at the top of the movement.
  4. Lower the dumbbells back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
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Last updated: 29/08/2026

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Dumbbell Standing Hammer Drag Curl

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