Dumbbell Lying Hamstring Curl

Dumbbell Lying Hamstring Curl

Description

This exercise involves lying face down on a bench with a dumbbell held between the feet, and then curling the legs up towards the buttocks to work the hamstring muscles.

Muscle Group

Equipment Required

Dumbbell Lying Hamstring Curl Instructions

  1. Start by lying face down on a flat bench with a dumbbell in each hand.
  2. Place your feet under a padded bar or have a partner hold them down.
  3. Bend your knees and bring your heels towards your glutes.
  4. Hold the dumbbells with your palms facing down and your arms extended towards the floor.
  5. Slowly curl your heels towards your glutes, keeping your knees bent and your hips on the bench.
  6. Pause for a moment at the top of the movement, then slowly lower your heels back down to the starting position.
  7. Repeat for the desired number of repetitions.

Dumbbell Lying Hamstring Curl Form & Visual

Dumbbell Lying Hamstring Curl

Dumbbell Lying Hamstring Curl Benefits

  • Targets the hamstrings, which are important for knee stability and overall lower body strength
  • Can be done with just a set of dumbbells, making it a convenient exercise to do at home or in a gym
  • Allows for a greater range of motion compared to traditional machine hamstring curls
  • Engages the core muscles for added stability and balance
  • Can be modified to target different areas of the hamstring muscles

Dumbbell Lying Hamstring Curl Muscles Worked

  • Biceps femoris
  • Semitendinosus
  • Semimembranosus

Dumbbell Lying Hamstring Curl Variations & Alternatives

  • Single-leg Dumbbell Lying Hamstring Curl
  • Barbell Lying Hamstring Curl
  • Seated Machine Hamstring Curl
  • Standing Machine Hamstring Curl
  • Swiss Ball Hamstring Curl