Dumbbell Lying Hamstring Curl

Muscles worked

Setup

1. Lie face down on a flat bench or a mat with your legs extended straight.
2. Place a dumbbell standing upright on the floor between your feet.
3. Secure the handle of the dumbbell firmly between the arches of your feet, squeezing your feet together to lock it in place.
4. Grip the edges of the bench or press your forearms into the floor to stabilize your upper body.

How to do it

1. Exhale and curl the dumbbell upward toward your glutes in a smooth, controlled arc.
2. Pause for a second at the top of the movement, focusing on a hard contraction in the hamstrings.
3. Inhale as you slowly lower the dumbbell back to the starting position, maintaining tension throughout the descent.
4. Stop just before the dumbbell touches the floor or your legs fully lock out to keep the muscles engaged.

Form checklist

• Keep your hips pressed firmly into the bench or floor to avoid lower back compensation.
• Maintain a neutral neck position by looking slightly downward.
• Keep your feet flexed (dorsiflexed) throughout the set to ensure the dumbbell doesn't slip.
• Avoid using momentum or swinging the weight up.

Pro tips

• Point your toes slightly away from your shins (plantarflexion) if you want to reduce calf involvement and maximize hamstring isolation.
• Focus on the mind-muscle connection by imagining you are trying to pull your heels through the back of your thighs.

Make it harder

• Perform the exercise on a decline bench to increase the range of motion and tension at the bottom of the lift.
• Implement a 3-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell lying hamstring curl work?

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

What equipment do you need for the dumbbell lying hamstring curl?

The dumbbell lying hamstring curl uses dumbbell.

Is the dumbbell lying hamstring curl good for beginners?

The dumbbell lying hamstring 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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