Dumbbell Leg Curl
Legs ·Dumbbell ·Beginner
Muscles worked
Hamstrings
How to do Dumbbell Leg Curl
- Lie face-down on a bench or the floor with the legs straight and a dumbbell ready at the feet.
- Have a partner place a dumbbell vertically between your feet, or set it carefully on your own.
- Squeeze the feet together hard around the dumbbell to lock it in place for the full set.
- Curl both heels up toward your glutes by bending only at the knees, keeping the hips pressed down.
- Squeeze the hamstrings hard at the top with the lower legs near vertical, pausing briefly.
- Lower the dumbbell under control over 2 to 3 seconds back to a fully straight-leg position.
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