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Hamstrings · Intermediate

Dumbbell Lying Leg Curl

Prone dumbbell leg curl that isolates the hamstrings while the feet securely clamp a light dumbbell.

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Exercise overview

Training details

Hamstrings

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie flat on a bench with your legs extended and hold a dumbbell between your feet.
  2. 02Keep the working joint aligned and use only the range you can control without momentum.
  3. 03With control, curl the dumbbell up towards your glutes by bending your knees.
  4. 04Pause at the top of the movement, and then slowly lower the weight back down.
  5. 05Return to the starting position under control before beginning the next repetition.

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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 Decline 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 substituteLying Leg CurlComparable substituteGliding Leg CurlComparable substituteSlider Eccentric Hamstring Curl

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