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