Dumbbell Hamstring Curl

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

Dumbbell Hamstring Curl Instructions

  • Find an elevated bench (or take a flat bench and raise it by placing a block or platform underneath one end). If neither is accessible, a flat bench will suffice.
  • Select the appropriate dumbbell weight and rest it on the ground at the lower end of the bench.
  • Lay down on the bench face down and situate yourself to where your knees meet the edge of the bench.
  • Take the dumbbell from the floor up in between the arches of your feet (or have someone place the weight in between your feet for you).
  • To finalize starting position, your legs should be fully lengthened and your arms hugging the bench for support.
  • Initiate the movement by curling the weight up towards your butt via flexion of the knees only. Raise the weight as far as you can or to a 90 degree angle ideally.
  • After a pause, lower the weight back down slowly.
  • Repeat for however many reps you need.

Dumbbell Hamstring Curl Tips

  • Avoid using too heavy of a dumbbell to avoid swinging motions of your body. Your body should remain fixed throughout the set.
  • Focus on pulling the dumbbell up by engaging your hamstrings.
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