Arms
Dumbbell drag curls
Shift the focus to the long head of the biceps by pulling the weight along your torso for maximum peak contraction.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with a dumbbell in each hand using a palms-forward grip.
Position the dumbbells against your outer thighs and pull your shoulders back and down.
Begin the curl by driving your elbows backward behind your body rather than keeping them fixed at your sides.
Draw the dumbbells upward in a vertical line, keeping them in constant contact with your torso as if dragging them up your shirt.
Continue the movement until the dumbbells reach chest level and your biceps are fully contracted.
Lower the weights slowly along the same vertical path back to the starting position.
Fully extend your arms at the bottom of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to drift forward during the concentric phase.
- Shrugging the shoulders toward the ears to assist the lift.
- Shortening the range of motion by not fully extending the arms at the bottom.
- Using momentum or swinging the torso to move the weight.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.