The dumbbell lying hamstring curl exercise targets the hamstrings and also works the glutes. It involves lying on your back, bending your knees, and using a dumbbell for resistance as you bring your feet towards your glutes.
Also Works
Glutes
How to Perform
1
Lie flat on your back with your legs extended and a dumbbell resting on your lower abdomen.
2
Bend your knees and bring the dumbbell towards your glutes, keeping your feet flat on the ground.
3
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
4
Repeat for the desired number of repetitions.
Pro Tips
•Secure the dumbbell between your feet firmly before starting so it does not slip during the curling motion.
•Curl your heels toward your glutes in a smooth arc, squeezing the hamstrings hard at the top.
•Lower the dumbbell slowly over 2-3 seconds to load the hamstrings eccentrically, which is where most growth stimulus occurs.
Common Mistakes
•Lifting the hips off the bench during the curl, which uses hip flexor momentum instead of isolating the hamstrings.
•Not securing the dumbbell properly between the feet, causing it to slip and creating a safety hazard.
•Using a jerky, fast motion instead of a controlled curl, which reduces hamstring activation and risks straining the knee.