- Set up for the dumbbell hamstring curl by elevating a flat bench on a block or step. You can use a grounded flat bench, but elevating it gives you a better range of motion and more efficiently recruits the hamstrings.
- Now choose the appropriate dumbbell and set it on the ground near the lower end of the bench.
- Lie face down on the bench and position yourself so that your knees are at the edge of the bench.
- Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet.
- Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.
- Bending at the knees only slowly curl the dumbbell up towards your buttocks.
- Raise the dumbbell as far as comfortably possible or just past 90 degrees.
- Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.
- Repeat for desired reps.
- Start the exercise by using a very light weight. You will want to keep you upper body and upper legs as still as possible throughout the movement. Using a dumbbell that is too heavy for you may cause your body to jerk or swing which can lead to injury.
- You can have a training partner place the dumbbell properly between your feet if you have a hard time lifting it from the floor.
- Always make sure that the dumbbell is completely secure between your feet before beginning the movement.
- Focus on moving the weight with your hamstrings utilizing a full range of motion.