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Hamstrings · Intermediate

Dumbbell Decline Lying Leg Curl

Prone knee-flexion accessory on a decline bench with a light dumbbell secured between the feet.

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Exercise overview

Training details

HamstringsCalves

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a decline bench securely and lie face down with the knees free to bend beyond its lower edge.
  2. 02Have a partner place a light dumbbell securely between the feet; squeeze the feet together before the partner releases it.
  3. 03Brace the abdomen, keep the hips against the bench, and curl the heels toward the glutes by bending the knees.
  4. 04Stop before the hips lift or the dumbbell shifts, then lower slowly without straightening the knees abruptly.
  5. 05Finish with the knees controlled while a partner removes the dumbbell before you leave the bench.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Lying Leg Curl

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteLying Leg CurlComparable substituteSlider Eccentric Hamstring Curl

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