Drag Curl (Dumbbell)
The Dumbbell Drag Curl is an isolation exercise where you pull weights vertically up your torso by driving your elbows backward. This strict movement pattern eliminates shoulder assistance to specifically target the long head of the biceps.
Iridium programs the Drag Curl as an accessory movement, typically placing it later in a session to accumulate specific bicep volume without impacting the performance of heavy compound pulls. Because the unique drag mechanic limits total load capacity, Iridium prioritizes RPE trends over aggressive weight increases to detect progressive overload. The AI tracks this isolation work against your weekly volume landmarks to ensure you remain within your biceps' Maximum Recoverable Volume.
Form Cues
- Retract your shoulder blades and keep your chest up
- Pull your elbows straight back behind your body
- Drag the dumbbells vertically along your torso
- Squeeze your biceps hard at the peak of the movement
- Lower the weights slowly along the same vertical path
- Don't curl the weights forward in an arc
- Don't let your elbows drift in front of your ribs
- Don't shrug your shoulders to lift the weight
- Don't swing your hips to generate momentum
Common Mistakes
- Allowing elbows to move forward
- Shrugging the upper traps
- Using momentum to initiate the lift
- Losing contact between weights and torso
- Reducing range of motion due to heavy weight
Muscles Worked
This exercise is uniquely effective at targeting the long head of the biceps, which contributes to the biceps 'peak,' by removing the front deltoids from the movement. It also engages the brachialis and forearms significantly to maintain the grip and vertical bar path against gravity.
Primary
Secondary
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