Arms · Dumbbell
Dumbbell Drag Curl
How to do the dumbbell drag 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
- Flexion
- Mechanic
- Isolation
How to do it
Hold a dumbbell in each hand at your sides with palms facing forward. Curl the weights up while dragging them along your torso, letting your elbows drift behind your body so the dumbbells stay close to you. Squeeze at the top, then lower under control.
- 1Feel a hard squeeze in the biceps as you drag the weights up your body
- 2Let your elbows travel back behind you to keep the dumbbells close
- 3Keep the movement slow and controlled on the way down
Common mistakes
- Don't swing the dumbbells out in front of you
- Avoid using momentum or leaning back to lift
- Don't let your shoulders shrug up toward your ears
Muscles worked
The dumbbell drag curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- LatsMinor
- Upper TrapsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the dumbbell drag 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.