Dumbbell Lying Hamstring Curl

Expert Advice

Keep your hips firmly on the floor throughout the exercise to isolate the hamstrings effectively.

Lie face down on a flat bench with a dumbbell placed between your feet.
Grip the sides of the bench for stability.
Curl your legs up towards your glutes, squeezing your hamstrings at the top of the movement.
Slowly lower the weight back to the starting position, maintaining control.
Repeat for the desired number of repetitions.

Primary

Hamstrings50%

Quads40%

Secondary

Calves10%

Equipment

Dumbbell

Exercise Type

Strength