Exercise Library
Pullisolation

DUMBBELL DRAG CURL

Custom Training: Dumbbell Drag Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Stand tall and curl the dumbbells close to the torso while allowing a small controlled backward movement of the elbows.

  2. 2

    Bend the elbows to curl the resistance without moving the upper arms unnecessarily.

  3. 3

    Lower until the elbows are comfortably extended, keeping control.

THE STANDARD

Custom Training: Dumbbell Drag Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists steady and avoid swinging the torso.

COMMON MISTAKES

  • Moving the elbows or hips to lift a weight that is too heavy.

RELATED EXERCISES

Dumbbell Lying Triceps Extension

isolation

Dumbbell Spider Curl

isolation

Calf Raise

isolation

Dumbbell Bicep Curl

isolation

Lateral Raise

isolation

Dumbbell Tricep Extension

isolation

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Dumbbell