Dumbbell Hamstring Curl Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Isolation
  • Pull
  • Intermediate
  • None
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Hamstrings Exercises Diagram Target Muscle Group

Dumbbell Hamstring Curl Instructions

  1. 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.
  2. Now choose the appropriate dumbbell and set it on the ground near the lower end of the bench.
  3. Lie face down on the bench and position yourself so that your knees are at the edge of the bench.
  4. Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet. 
  5. Your legs should be fully extended and you can wrap your arms around the bench for stability. This is the starting position.
  6. Bending at the knees only slowly curl the dumbbell up towards your buttocks. 
  7. Raise the dumbbell as far as comfortably possible or just past 90 degrees. 
  8. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.
  9. Repeat for desired reps.

Exercise Tips:

  1. 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.
  2. You can have a training partner place the dumbbell properly between your feet if you have a hard time lifting it from the floor.
  3. Always make sure that the dumbbell is completely secure between your feet before beginning the movement.
  4. Focus on moving the weight with your hamstrings utilizing a full range of motion.