Dumbbell Drag Curl – Alternating

Overview

The dumbbell drag curl is a bicep exercise that emphasizes the brachialis muscle while minimizing the involvement of the front deltoids and forearms. It is a variation of the traditional bicep curl that involves dragging the dumbbells along the front of your body as you lift them. This technique places constant tension on the biceps, providing a unique stimulus for muscle growth.

Description

Let's get started by grabbing both your dumbbells and have them hanging by your side with the palms facing up.

This is the starting position.

Then curl one of the dumbbells directly up the front of your body, as you do so the elbow will actually drift behind the body as you try to keep the weight as close to your body as possible.

Once done, return the dumbbell back down safely to your side. Then repeat for the other arm. Once both are done you have done one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Benefits

• Brachialis Focus: Emphasizes and strengthens the brachialis muscle for a more well-rounded arm development.
• Isolated Bicep Workout: Minimizes front deltoid involvement, providing a more isolated exercise for targeting the biceps.
• Continuous Muscle Tension: The dragging motion creates constant tension on the biceps, maximizing muscle activation and growth potential.

Area focus

• Arms
• Pull

Primary muscles

• Biceps

Secondary muscles

Exercise type