Dumbbell Lying Femoral
Expert Advice
Keep your movements slow and controlled to maintain tension on the hamstrings throughout the exercise.
How-to-do Steps
- Lie face down on a flat bench with your knees hanging off the end and a dumbbell placed between your feet.
- Grip the bench for stability and curl your heels towards your glutes, squeezing your hamstrings.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Lying Femoral primarily targets the Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings70%
Secondary
Calves30%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying Femoral work?
Dumbbell Lying Femoral primarily targets the Hamstrings. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Femoral?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Lying Femoral suitable for beginners?
Dumbbell Lying Femoral is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
