Dumbbell Hamstring Curl

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) None
Equipment Dumbbell
Emphasis Isolation
Type Pull

Dumbbell Hamstring Curl Instructions

  • Lye face down on a flat bench with your knees towards the end.
  • A DB is behind the bench on the floor.
  • Extend your legs behind you and grip the DB between your feet. 
    • The head of the DB is resting on the soles of your shoes.
  • Initiate the movement by curling the weight up towards you utilizing your hamstrings.
  • After a pause, lower the weight back down slowly.


  • Avoid using too heavy of a dumbbell. Use lighter weight and aim for volume. There is no point in maxing out with this movement. 
    • Doing so puts you at risk of injury from not controlling the DB.
  • Avoid excess momentum, you have to have strict body control.
Previous article Dumbbell Clean
Next article One Arm Kettlebell Swing