Incline Dumbbell Drag Curl

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

4K
MET 3.5 Biceps अग्रबाहु DumbbellsBench

Incline Dumbbell Drag Curl is a Dumbbells/Bench exercise that primarily targets the Biceps, with secondary activation of the अग्रबाहु. It has a MET value of 3.5, meaning a 70kg person burns approximately 123 calories 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 Worked by Incline Dumbbell Drag Curl

Primary Biceps
Secondary
अग्रबाहु

Equipment

  • Dumbbells
  • Bench

Calories Burned Doing Incline Dumbbell Drag Curl

कैलोरी कैलकुलेटर

MET 3.5
अनुमानित खपत
123 कैलोरी

कैलोरी = MET × वज़न (kg) × समय (घंटे)

Quick Facts: Incline Dumbbell Drag Curl

Type
Dumbbells exercise
Primary muscle
Biceps
Secondary muscles
अग्रबाहु
MET value
3.5
Calories (30 min, 70kg)
≈ 123 cal
Video quality
4K with male and female demonstrations

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 अग्रबाहु.

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.

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 अग्रबाहु.

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.

Is Incline Dumbbell Drag Curl better than Alternating Dumbbell Curl?

Both Incline Dumbbell Drag Curl and Alternating Dumbbell Curl target the Biceps. Choose based on your available equipment and training goals.

Alternative Exercises

Alternating Dumbbell Curl
MET 3.5

Alternating Dumbbell Curl

  • No equipment
Barbell Curl – Straight Bar
MET 4

Barbell Curl – Straight Bar

  • Short bar
Concentration Curl – Dumbbell
MET 3.5

Concentration Curl – Dumbbell

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Dumbbell Biceps Curl
MET 3.5

Dumbbell Biceps Curl

  • Dumbbells
Dumbbell Hammer Curl
MET 3.5

Dumbbell Hammer Curl

  • Dumbbells

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