How To Do Dumbbell Leg Curl (Hamstrings)

The dumbbell leg curl is an isolation exercise which effectively builds muscle and strength in the hamstring muscles located in the lower posterior chain (Backside of the body). Now, it’s a rather simple exercise to perform but it does require a little strategy to place a dumbbell between your feet.

However, it’s a great alternative to the lying leg curl which is performed on a machine because free weights build stabilizer muscles. And this is necessary for developing all muscles within a muscle group and is always a recommended training method.

Try the dumbbell leg curl for an alternative exercise to the lying machine leg curl.

In This Exercise

• Target muscle Group: Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
• Type: Strength
• Mechanics: Isolation
• Equipment: Dumbbell
• Difficulty: Intermediate

Exercise Instructions

1. Place a dumbbell between your feet and lie face down on the bench.
2. Then, lift the dumbbell off the floor so legs are is parallel to the floor.
3. Now, curl the dumbbell up until the top of the dumbbell is pointed at the ceiling. Exhale during this portion of the exercise.
4. Then, slowly lower your legs back down until you feel a slight stretch in your hamstrings. Inhale during this portion of the exercise.
5. Repeat the desired number of reps.

Variations & Tips:

• Have someone place the dumbbell between your feet to make the process easier.
• Use a light dumbbell to get the form down before attempting heavier dumbbell leg curls.
• Do not raise the dumbbell as far back as you would on the leg curl machine since it can slip and fall.
• The dumbbell leg curl works the hamstrings primarily with slight glute stimulation as well.

Watch: How to do the dumbbell leg curl