Incline Dumbbell Drag Curl

Learn how to do Incline Dumbbell Drag Curl with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 3.5 Biceps Forearms DumbbellsBench

Incline Dumbbell Drag Curl is a Dumbbells/Bench exercise that primarily targets the Biceps, with secondary activation of the Forearms. It has a MET value of 3.5, meaning a 70 kg person burns approximately 120 kcal in a 30-minute session.

How to Do Incline Dumbbell Drag Curl

A biceps variation performed on an incline bench with the elbows pulled back and fixed behind the torso, “dragging” the dumbbells upward to increase long head activation.


Instructions:


  • Sit back on an incline bench set to 45–60°, holding a dumbbell in each hand with arms fully extended and palms facing forward.

  • Pull your elbows slightly behind your torso and keep them fixed in that position throughout the movement.

  • Curl the dumbbells upward, keeping them close to your body, without letting the elbows move forward.

  • Squeeze your biceps at the top, then slowly lower the dumbbells back down while maintaining elbow position.

  • Repeat for the desired reps with controlled movement.


Common mistakes:


  • Letting the elbows drift forward.

  • Swinging the weights or using momentum.

  • Not keeping the dumbbells close to the body.

  • Dropping the dumbbells without control.

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Muscles & equipment

Primary muscleBicepsSecondary muscleForearms
EquipmentDumbbells
EquipmentFlat Bench

Calorie Calculator

MET 3.5
Estimated burn
120 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Incline Dumbbell Drag Curl

Type
Dumbbells exercise
Primary muscle
Biceps
Secondary muscles
Forearms
MET value
3.5
Calories (30 min, 70 kg)
≈ 120 cal
Video quality
4K with male and female demonstrations

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FAQ: Incline Dumbbell Drag Curl

What muscles does Incline Dumbbell Drag Curl work?

Incline Dumbbell Drag Curl primarily targets the Biceps, with secondary engagement of the Forearms.

How do you do Incline Dumbbell Drag Curl correctly?

A biceps variation performed on an incline bench with the elbows pulled back and fixed behind the torso, “dragging” the dumbbells upward to increase long...

Is Incline Dumbbell Drag Curl good for beginners?

Incline Dumbbell Drag Curl has a MET value of 3.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Incline Dumbbell Drag Curl?

Incline Dumbbell Drag Curl requires: Dumbbells, Bench.

What are the benefits of Incline Dumbbell Drag Curl?

Incline Dumbbell Drag Curl strengthens the Biceps, engages the Forearms, builds functional strength using Dumbbells, Bench. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Incline Dumbbell Drag Curl?

Similar exercises to Incline Dumbbell Drag Curl include Alternating Dumbbell Curl, Barbell Curl – Straight Bar, Concentration Curl – Dumbbell, Dumbbell Biceps Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Incline Dumbbell Drag Curl better than Alternating Dumbbell Curl?

Both Incline Dumbbell Drag Curl and Alternating Dumbbell Curl target the Biceps. Incline Dumbbell Drag Curl uses Dumbbells, Bench, while Alternating Dumbbell Curl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

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Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Concentration Curl – Dumbbell
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Concentration Curl – Dumbbell

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Dumbbell Biceps Curl
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Dumbbell Hammer Curl
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Dumbbell Hammer Curl

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