Dumbbell Lying Hamstring Curl
Description
The dumbbell lying hamstring curl is a hamstring isolation exercise performed lying face down on a bench with a dumbbell held between your feet. It mimics the lying leg curl machine with free weights, making it one of the few effective at-home hamstring isolation options.
Muscle Group
Equipment Required
Dumbbell Lying Hamstring Curl Instructions
- Lie face down on a flat bench with your knees just past the edge so they can pivot freely.
- Have a partner place a dumbbell between your feet (hold it between your arches). Alternatively, carefully position it yourself.
- Grip the bench or handles for stability. Brace your core.
- Curl the dumbbell up by bending at the knees. Squeeze your hamstrings.
- Continue until your knees are fully bent. Hold for one second.
- Lower the dumbbell under control over two to three seconds.
- Keep your hips pressed into the bench — do not lift them to cheat.
- Repeat for the desired number of reps. Use a light dumbbell — grip is the limiting factor.
Dumbbell Lying Hamstring Curl Form & Visual
Dumbbell Lying Hamstring Curl Benefits
- Isolates the hamstrings at home without a machine
- Builds hamstring size and strength
- Works at home with one dumbbell and a bench
- Trains the hamstrings without spinal load
- Useful when no leg curl machine is available
- Easy to set up
Dumbbell Lying Hamstring Curl Muscles Worked
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Gastrocnemius (secondary)
Dumbbell Lying Hamstring Curl Variations & Alternatives
- Dumbbell Lying Leg Curl
- Lever Lying Leg Curl (machine)
- Lever Seated Leg Curl
- Stability Ball Hamstring Curl
- Slider Hamstring Curl
- Nordic Hamstring Curl
