Dumbbell Seated Drag Curl
Maximize your bicep workout! Drag those dumbbells for serious gains in this seated variation.
The Dumbbell Seated Drag Curl mainly works the biceps, with help from the forearms. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Seated Drag Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)
Dumbbell Seated Drag Curl Variations and Alternatives
How to do the Dumbbell Seated Drag Curl
Sit on a bench with your back straight and feet planted on the ground.
Grab a pair of dumbbells with an underhand grip (palms facing up), and let them hang with your arms fully extended.
Keeping your elbows stationary and close to your torso, lift the dumbbells by flexing your elbows. Rather than curling the weights directly up, drag them slowly up your torso, keeping the dumbbells close to your body.
As you reach the top of the movement, your elbows should move slightly backward, and you should squeeze your biceps at the peak contraction.
Slowly lower the dumbbells back down to the starting position along the same path, maintaining the close proximity to your body.
Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled throughout the exercise to maximize biceps engagement and to minimize momentum and swinging of the weights.
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Dumbbell Seated Drag Curl FAQs
What muscles does the Dumbbell Seated Drag Curl work?
The Dumbbell Seated Drag Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Dumbbell Seated Drag Curl?
Exercise bench or dumbbells.
What workout day should the Dumbbell Seated Drag Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Seated Drag Curl variations and alternatives?
Similar exercises include the Barbell Drag Curl, Dumbbell Drag Curl, Alternating Dumbbell Seated Bicep Curl and Dumbbell Seated Double Concentration Curl.
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