The Dumbbell Drag Hammer Curl is a variation of the traditional bicep curl that combines aspects of both the hammer curl and the drag curl. This exercise targets the biceps and brachialis muscles, along with the forearms, providing a comprehensive arm workout.
Let's get started by grabbing a dumbbell and having it hanging by your side with your palm facing inwards towards your body.
This is the starting position.
Then curl the dumbbell 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, keeping the palms facing inwards the whole time. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.
If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.
If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.