Dumbbell drag curls
The dumbbell drag curl is a biceps exercise where you keep the dumbbells close to your body and drag them up your torso by pulling your elbows back, rather than swinging them out in front. It builds the biceps and teaches you to control the weight through the whole rep. It suits beginners and experienced lifters who want a strict, controlled arm exercise using light to moderate weights.
Muscles worked
The Dumbbell drag curls mainly works your biceps.
Setting up
- Pick a light pair of dumbbells, such as 4-8 kg each to begin with. This exercise is awkward if the weight is too heavy.
- Stand tall with your feet about hip-width apart and a slight soft bend in your knees. Let the dumbbells hang at your sides with your palms facing forward.
- Stand with your chest up and your ribs down. Keep your head level and look straight ahead.
- Start with the dumbbells resting lightly against the front of your thighs, ready to travel up close to your body.
How to do the Dumbbell drag curls
- Take a breath in and hold your standing position, with your arms straight but not locked and your elbows by your sides.
- Begin to bend your elbows and, at the same time, slide your elbows back behind your body so the dumbbells stay in contact with, or very close to, your thighs.
- Keep dragging the dumbbells up past your hips and ribs, as if you were running them up a wall in front of you.
- Stop when the dumbbells reach about the bottom of your chest, with your elbows pointing behind you, and squeeze your biceps hard for a second.
- Lower the dumbbells slowly along the same path, letting your elbows travel forward again to your sides.
- Finish each rep with your arms almost straight, then breathe in and repeat without swinging.
Form tips
- Think of the movement as pulling your elbows back, not lifting your hands up. The dumbbells should follow your elbows.
- Keep your wrists straight and firm. Imagine your knuckles pointing at the wall in front of you rather than curling over the top of the dumbbell.
- Take 2-3 seconds to lower the weight. The slow lowering is where you will feel the most control in your biceps.
- Squeeze your biceps at the top and pause briefly so you can feel them working, rather than letting the weights bounce back down.
- Stand tall and stay still. If you have to lean or rock to get the weight up, it is too heavy.
Common mistakes
Letting the dumbbells swing away from your body
Keep the dumbbells skimming your thighs and torso all the way up. If they drift forward, you are doing a standard curl, so lighten the weight and focus on moving your elbows back.
Leaning back to lift the weight
Stand tall with your ribs down and your feet planted. Drop to a lighter pair of dumbbells and stop each set when you can no longer keep your body still.
Going too heavy
This is a strict isolation exercise, so heavy weights make your form fall apart. Choose a weight you can lift for 10 controlled reps with a pause at the top.
Dropping the dumbbells quickly on the way down
Lower for a slow count of 2-3, keeping the dumbbells close to your body. Rushing the lowering takes the tension off your biceps.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a weight that feels challenging but controlled, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3 sets of 8-12 reps with a slow lowering phase, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds. Use it as part of a wider programme alongside full-body exercises and cardio. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Dumbbell drag curls alternatives
Machine taken, or want some variety? These work the same main muscles.
Dumbbell drag curls FAQs
What is the difference between a drag curl and a normal dumbbell curl?
In a normal curl your elbows stay by your sides or drift forward as the dumbbells arc up. In a drag curl your elbows move back and the dumbbells travel in a straight line close to your body. This keeps the movement strict and puts the focus on your biceps.
How heavy should I go on dumbbell drag curls?
Go lighter than you would for standard curls. Most beginners do well starting with 4-8 kg per hand. Pick a weight where you can complete all your reps without leaning or swinging, and increase it gradually when you can.
Should the dumbbells touch my body during drag curls?
They should stay in light contact with, or very close to, your thighs and torso. You are not pressing them into your body, just keeping them on a straight path. If they drift away from you, the exercise turns into a normal curl.
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