Dumbbell Decline Lying Leg Curl

Muscles worked

Setup

1. Set a weight bench to a 15-30 degree decline.
2. Place a dumbbell upright on the floor at the lower end of the bench.
3. Lie prone (face down) on the bench with your knees positioned just past the edge of the padding.
4. Secure the dumbbell handle firmly between the arches of your feet, squeezing your feet together to lock it in place.

How to do it

1. Exhale and curl the dumbbell toward your glutes in a smooth arc, keeping your hips pressed firmly into the bench.
2. Pause and squeeze your hamstrings at the top of the movement for one second.
3. Inhale as you lower the weight back down with a controlled 3-4 second tempo.
4. Stop just before the weight touches the floor or your legs fully straighten to maintain constant tension.

Form checklist

• Keep your pelvis glued to the bench to prevent lower back arching.
• Maintain a neutral neck by looking straight down at the bench or floor.
• Ensure your feet remain squeezed together to prevent the dumbbell from slipping.
• Avoid using momentum or swinging the weight up.

Pro tips

• Point your toes away from your shins (plantarflexion) to minimize calf involvement and isolate the hamstrings.
• Focus on the mind-muscle connection by imagining you are pulling the bench toward you with your heels.

Make it harder

• Incorporate 1.5 reps by performing a full rep followed by a half rep at the top of the range.
• Slow the eccentric phase to 5 seconds to significantly increase time under tension.

Frequently asked

What muscles does the dumbbell decline lying leg curl work?

The dumbbell decline lying leg curl primarily targets the hamstrings, and also works the glutes as secondary muscles.

What equipment do you need for the dumbbell decline lying leg curl?

The dumbbell decline lying leg curl uses dumbbell.

Is the dumbbell decline lying leg curl good for beginners?

The dumbbell decline lying leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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