Arms · Dumbbell
Dumbbell Drag Biceps Curl
How to do the dumbbell drag biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Stand holding a dumbbell in each hand at your sides. Instead of curling forward, drag the dumbbells straight up along your body by driving your elbows back behind you, keeping the weights close to your torso. Lower them back down the same path under control.
- 1Feel your biceps work as you drag the dumbbells up your sides
- 2Drive your elbows back behind you to keep the weights close
- 3Keep the dumbbells brushing along your body the whole way
Common mistakes
- Do not swing the dumbbells out in front of you
- Avoid using your shoulders to hoist the weight
- Do not let the dumbbells drift away from your torso
Muscles worked
The dumbbell drag biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the dumbbell drag biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.