Dumbbell Decline Lying Leg Curl
Description
The dumbbell decline lying leg curl is a creative way to train the hamstrings without a leg curl machine. Lying face down on a decline bench with a dumbbell held between the feet, you curl the dumbbell up by flexing the knees. The decline angle and gravity create a strong hamstring contraction.
Muscle Group
Equipment Required
Dumbbell Decline Lying Leg Curl Instructions
- Set a bench to a decline angle.
- Place a dumbbell in front of the bench at the high end.
- Lie face down on the decline bench with hips at the high end.
- Have a partner help place the dumbbell vertically between your feet.
- Squeeze your feet together to hold the dumbbell securely.
- Brace your core and pull your shoulders back.
- Curl the dumbbell up by flexing your knees as far as possible.
- Squeeze your hamstrings at the top, then lower with control.
Dumbbell Decline Lying Leg Curl Form & Visual
Dumbbell Decline Lying Leg Curl Benefits
- Trains hamstrings without a machine
- Decline angle increases the stretch
- Builds hamstring strength and size
- Useful at home with limited equipment
- Develops grip strength in the feet
- Strong eccentric load with the slow lowering
Dumbbell Decline Lying Leg Curl Muscles Worked
- Hamstrings
- Gluteus maximus
- Gastrocnemius
Dumbbell Decline Lying Leg Curl Variations & Alternatives
- Lying Leg Curl
- Dumbbell Lying Leg Curl
- Glute Ham Raise
- Romanian Deadlift
