Dumbbell lying leg curl

Muscles worked: Hamstrings
Hamstrings
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie face down on a bench, legs extended, dumbbell secured between your feet. Hips pressed into the bench, core engaged. Curl the dumbbell upward by bending your knees, heels towards your glutes. Pause, squeeze hamstrings. Lower slowly.

Tips

Securely hold the dumbbell. Use slow, controlled movements. Maintain hip contact with the bench. Engage your core. Avoid knee lockout to maintain hamstring tension. Start with a lighter weight.

Similar exercises

Dumbbell leg curl Hamstrings · 🔧 Dumbbells, Flat Bench 2/10 Machine lying leg curl Hamstrings · 🔧 Machine 1/10 Resistance band lying leg curl Hamstrings · 🔧 Resistance band 1/10 Machine single leg lying curl Hamstrings · 🔧 Machine 1/10 Rings leg curl Hamstrings · 🔧 Rings 4/10 Machine seated leg curl Hamstrings · 🔧 Machine 1/10 Dumbbell decline leg curl Glutes · 🔧 Dumbbells, Decline Bench 2/10 Stability ball leg curl Hamstrings · 🔧 Stability Ball 3/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.