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Exercise Guides

How To Do Dumbbell Leg Curl (Hamstrings)

How to do the dumbbell leg curl

Dr. Malik

Written by Dr. Malik

Last Updated onMay 1, 2020

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


This article was written by Dr. Malik, who is dedicated to providing accurate and trustworthy information to our readers. Dr. is always happy to answer any questions you may have.

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

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
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Categories: Exercise Guides Legs and Glutes
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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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