Dumbbell Drag Pause Curl
10 reps
Drag the dumbbells up close to your body, pause hard at the top, then lower slowly.
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BICEPS
Dumbbell Drag Pause Curl
A drag curl with an added pause at the peak, which piles on time under tension for the biceps. Holding the squeeze at the top drives more muscle growth and strength than a standard curl. Keeping the elbows drawn back and the weights close to the torso targets the long head of the biceps.
How to do it
- 1
Hold a dumbbell in each hand at your sides, palms facing forward.
- 2
Stand with feet hip-width apart, knees slightly bent, core braced and back straight.
- 3
Curl the dumbbells straight up, letting your elbows drift back so the weights stay close to your torso.
- 4
Hold at the top for at least a second, squeezing the biceps hard.
- 5
Lower the dumbbells back down slowly while keeping tension on the muscle.
- 6
Repeat for reps, keeping the movement controlled.