Dumbbell Seated Drag Curl

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor.
2. Hold a dumbbell in each hand using a supinated (palms forward) grip.
3. Let your arms hang fully extended at your sides, ensuring your shoulders are retracted and chest is proud.
4. Position the dumbbells so they are lightly touching the sides of your thighs.

How to do it

1. Exhale and curl the dumbbells upward by flexing the elbows while simultaneously driving your elbows straight back behind your torso.
2. Keep the dumbbells in constant contact with, or very close to, your ribcage as they move vertically toward your mid-chest.
3. Squeeze your biceps hard at the top of the movement where the elbows are at their furthest point back.
4. Inhale and slowly lower the weights back down along the same vertical path to the starting position using a controlled 3-second eccentric.

Form checklist

• Keep the dumbbells 'dragging' against your torso throughout the entire range of motion.
• Ensure your elbows move backward, not outward, as you curl.
• Maintain a perfectly upright torso; do not lean forward or use momentum to lift the weight.
• Keep your wrists straight and firm to ensure the tension stays on the biceps.

Pro tips

• Focus on the 'pinch' in your posterior deltoids as you drive the elbows back to stabilize the shoulder joint.
• To maximize the peak contraction, try to turn your pinkies toward your shoulders at the very top of the movement.
• Think of the movement as a vertical pull rather than a traditional arc-style curl.

Make it harder

• Pause for 2 seconds at the peak of the contraction to maximize muscle fiber recruitment.
• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core stabilizers.

Frequently asked

What muscles does the dumbbell seated drag curl work?

The dumbbell seated drag curl primarily targets the biceps and deltoids, and also works the forearms as secondary muscles.

What equipment do you need for the dumbbell seated drag curl?

The dumbbell seated drag curl uses dumbbell.

Is the dumbbell seated drag curl good for beginners?

The dumbbell seated drag curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Barbell Curl Press ExtensionIntermediate · biceps and deltoids
• Barbell Drag CurlIntermediate · biceps and deltoids