Dumbbell Seated Drag Curl

Description

How to Do Dumbbell Seated Drag Curl

1. 1
   Setup

   Sit on a flat bench with a dumbbell in each hand, palms facing forward (supinated grip), resting on your thighs. Keep your feet flat on the floor for stability.

2. 2
   Setup

   Position your upper arms perpendicular to the floor, with your elbows tucked close to your sides and slightly behind your torso.

3. 3

   Initiate the curl by flexing your biceps, pulling the dumbbells straight up your torso as if dragging them along your sides. Keep your elbows fixed in their slightly backward position.

4. 4

   Continue pulling until your forearms are perpendicular to the floor, or just before your elbows start to move forward. Squeeze your biceps forcefully at the top of the movement.

5. 5

   Slowly lower the dumbbells back down along the same path, maintaining tension in your biceps throughout the eccentric phase. Fully extend your arms at the bottom, but avoid locking your elbows.

Tips

• Maintain a strict form by keeping your elbows glued to your sides and slightly behind you throughout the entire movement to maximize bicep isolation.
• Focus on a controlled, deliberate contraction and eccentric phase; avoid using momentum or swinging the weights to lift them.
• Imagine you are trying to touch your biceps to your forearms at the top of the movement to achieve a stronger peak contraction.
• Keep your core engaged and back straight against the bench to prevent leaning back and using your lower back to assist the lift.

Common Mistakes

• ×Lifting your elbows forward off your sides reduces bicep isolation, so ensure your elbows remain tucked back throughout the entire range of motion.
• ×Swinging the dumbbells up using momentum decreases tension on the biceps; instead, use a controlled, deliberate motion focusing on muscle contraction.
• ×Not fully extending your arms at the bottom of the movement shortens the range of motion; ensure a full extension without locking your elbows to maximize muscle stretch.