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Home » Exercise Guides

Dumbbell Leg Curl: Target Your Hamstrings for Maximum Gains

How to do the dumbbell leg curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:21 AM EDT

Ask Question?

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.

Dumbbell Leg Curl Details
Basic Information
Body Part
Hamstrings
Primary Muscles
Gastrocnemius, Hamstrings, Soleus
Secondary Muscles
Gluteus Maximus, Hip Flexors, Quadriceps
Equipment
Dumbbells, Exercise Mat Or Bench.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility15-20
Similar Exercises
  • Boost Your Strength: Bosu Ball Squats for Total Lower Body
  • Activate Your Glutes: Lying Single Straight-Leg Hip Extension
  • All Fours Squad Stretch: Unlock Your Quad Flexibility Today!
  • Offset Load Deadlift: Strengthen Hamstrings, Glutes & Core

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

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Interested in measuring your progress? Check out our strength standards for Lying Leg Curl.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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