Dumbbell Drag Curl

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 having them hanging by your side with the palms facing up.

This is the starting position.

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

Once done, return the dumbbells back down safely to your side. This is 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

Primary muscles

• Biceps

Secondary muscles

Exercise type