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  • Dumbbell Drag Curl

    Hold dumbbells at sides with palms forward and elbows tight to body.
    Curl dumbbells by dragging them along torso, moving elbows behind you.
    Squeeze biceps at top, then lower slowly to start position.

  • Dumbbell Standing Single Arm Curl

    Stand tall holding one dumbbell at your side, palm facing forward.
    Curl dumbbell toward shoulder, keeping elbow close to your torso.
    Squeeze bicep, then lower slowly to starting position.

  • Dumbbell Standing Single Arm Hammer Curl

    Hold dumbbell at side with palm facing inward, elbow tight to body.
    Curl dumbbell upward while maintaining neutral grip throughout.
    Lower under control, keeping tension on biceps and forearm.

  • Kettlebell Drag Curl

    Grab two kettlebells with an underhand grip.
    Pull your elbows straight back and let the kettlebells drag against your upper body (or very close to it).
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