Dumbbell Drag Curl
10 reps
Curl the dumbbells straight up your body, letting your elbows drift back as you go.
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BICEPS
Dumbbell Drag Curl
A biceps curl that drags the dumbbells up close to the torso instead of swinging them out in an arc. Letting the elbows travel back emphasizes the long head of the biceps and takes the shoulders largely out of the movement. A good pick when you're chasing more peak on the biceps.
How to do it
- 1
Stand with feet shoulder-width apart and knees slightly bent.
- 2
Hold a dumbbell in each hand in front of your hips, palms facing up.
- 3
Curl the dumbbells straight up along your torso, letting your elbows drift back behind you as the weight rises.
- 4
Squeeze the biceps and pause briefly at the top.
- 5
Lower the dumbbells back down slowly, keeping tension on the biceps.
- 6
Keep your shoulders back and chest up throughout.