Arms · Dumbbell
Dumbbell Standing Drag Curl
How to do the dumbbell standing 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
Stand holding a dumbbell in each hand at your sides with palms facing forward. Curl the dumbbells up while dragging them close along your torso, pulling your elbows back as you lift so the weights stay near your body. Lower under control back to your sides, then repeat.
- 1Drag the dumbbells up the front of your body, elbows traveling back
- 2Feel a hard biceps contraction with the weights kept close
- 3Keep tension on the biceps through the whole lower
Common mistakes
- Don't let the dumbbells drift forward away from your torso
- Avoid swinging your back or using momentum
- Don't let your elbows flare out to the sides
Muscles worked
The dumbbell standing drag curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the dumbbell standing 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.