How To Do Dumbbell Drag Curl Properly

The Dumbbell Drag Curl is a dumbbell curl variation that works on the biceps and is not that challenging, as it is a beginners workout. As an isolation exercise, it activates and strengthens the biceps more with every motion of the technique.

HOW TO DO DUMBBELL DRAG CURL PROPERLY

With a number of variations, doing the workout while standing and with dumbbells is best for muscle development and symmetrical muscles.

For any assistance and injuries, talk to your trainer/gym instructor.

  • Grab two dumbbells in an underhand grip, each on one hand and make sure the weights best match your fitness ability.
  • Keep your feet in a shoulder – width distance and hold the dumbbells by your sides with a slight elbow bend. This is your starting position.
  • Inhale and drift your elbows towards the back and drag the dumbbell towards your chest.
  • Doing the motion, press your biceps against the undersides of you forearms while squeezing the muscle for activation.
  • Exhale and bring the dumbbells back to your starting position. Repeat the technique in a slow and controlled motion.
  • Do 3 sets of 10 – 12 reps.

WHAT MUSCLES DO DUMBBELL DRAG CURL WORK

BICEPS

Being the primary muscle worked on while doing Dumbbell Drag Curl, biceps help in arm abduction and adduction. They help to lift the forearm and bending of the arm (flexion). The biceps is a two joint muscle that is found at the front of the forearm.

For aesthetic purposes, the biceps are the most known muscles for show off, especially for athletes and body builders. Building the muscle gives you a strong and nice looking forearm.

FOREARM FLEXORS

The forearm flexors are muscles that run from the elbows to the wrists and they help in forearm and elbow movements. Every curl exercise engages the forearms and helps with the development and strengthening of the muscles.

Having strong forearm muscles strengthens and improves wrist flexibility same as the elbow joint.

DUMBBELL DRAG CURL BENEFITS

SYMMETRICAL UPPER BODY

When performing drag curls with a barbell or EZ bar, most of the time the strongest bicep will take charge in the movement and lead to muscle development imbalance.

Using dumbbells gives both sides an equal amount of resistance and weight that help build the muscles equally.

TONED BICEP MUSCLE

Most workout enthusiasts want to flex their arms and see toned and well-defined biceps. Aesthetic purposes are of importance when working out. Dumbbell Drag Curl helps you achieve those strong looking arms.

STRENGTHENING OF THE ARMS

The technique engages the forearm and bicep muscles which helps build the forearm flexors. Having arm strength is a good start, as most workouts and daily activities require you to have well developed arm muscles.

ALTERNATIVES TO DUMBBELL DRAG CURL

REVERSE RESISTANCE BAND CURL

For a home workout without any weight, using a resistance band will have the same effect as with a dumbbell.

Requirements: Resistance band

How to do it:

  • Grab a resistance band, best that has handles. Hold on each end in an underhand grip and step on the middle of the band with feet hip – width apart.
  • Stand straight with your elbows slightly bent. This is your starting position.
  • Inhale and curl up your hands to your shoulders by creating tension on the resistance band and firmly step on the band to avoid accidents.
  • Keep elbows tucked on your sides and upper arms stationary.
  • Go back to your starting position in a slow and controlled motion.
  • Do desired sets and reps.

CHIN UP

Chin up can easily be confused with pull up exercise. The difference comes on how you grip the bar; for pull up, you have an overhand grip while chin up is an underhand grip.

Chin Up exercise uses the body weight to strengthen and develop the biceps and forearms. For someone with weak biceps, this will be a challenge, so it is best to first start with workouts that use weights and resistance band to build your biceps then later try the chin up workout.

How to do it:

  • Set a bar on a rack higher than you and hang on it in an underhand grip.
  • Brace your core, lock your legs at the ankles and slightly bend at the knees to prevent you from swinging. This is your starting position.
  • Inhale, lock your shoulders by squeezing the shoulder blades together and lift yourself up by bending at the elbows and engaging the abdominal muscles while rising as high as possible. Try as much to lift your chin over the bar.
  • Exhale while chin is up and return back to your starting position.
  • Do desired sets and reps until you feel you have activated your biceps and forearm muscles.

CABLE CROSSOVER

With this workout, you will need a dual cable machine. For assistance talk to your trainer/gym instructor.

How to do it:

  • Set the machine pulleys at the highest level and stand in the middle of the pulleys with feet shoulder – width apart.
  • Grab both handles and create tension on the cable by lifting the weights off the stack.
  • Keep spine neutral, back straight and elbows slightly bent.
  • Tighten your core, exhale and pull both handles down towards your thighs at the same time. Pause for a second then inhale while going back to your starting position.
  • Do desired reps and sets.

DUMBELL DRAG CURL MISTAKES TO AVOID

MOVING TOO FAST

From its name, moving fast with the technique is out of the picture, having a slow control motion engages the muscles and you will start to feel the biceps start to be worked. Avoid moving too fast as it will take a while before the primary muscles start to be developed and activated.

BRINGING ELBOWS FORWARD

Pulling your elbows behind guarantees bicep activation and if you bring them forward, you remove focus from them. Pushing the elbows back activates the arm muscles more.

CONCLUSION

If you are a beginner and you would like to strengthen your biceps, Dumbbell Drag Curl should be on your workout schedule more as its not challenging for your developing muscles.