Drag Curl (Dumbbell)
Also called DB Drag Curl
How to do it
Stand tall holding a dumbbell in each hand at your thighs with palms facing forward. Drag both bells upward close to your torso while letting the elbows travel behind you, squeeze the biceps, then lower slowly along the same path without swinging.
Setup
Stand tall with one dumbbell at each thigh, palms facing forward or slightly up. Keep wrists straight, shoulders down, torso braced, and elbows ready to travel backward.
Where you should feel it
In both biceps as the bells slide close to the torso, with the forearms controlling each weight and rear delts helping move the elbows back.
When to use it
Use for independent-arm biceps hypertrophy with the defining drag-curl path and flexible wrist position. Controlled sets of 8-15 reps reveal side-to-side differences.