Dumbbell Lying Hamstring Curl
Expert Advice
Keep your hips firmly on the floor throughout the exercise to isolate the hamstrings effectively.
How-to-do Steps
- Lie face down on a flat bench with a dumbbell placed between your feet.
- Grip the sides of the bench for stability.
- Curl your legs up towards your glutes, squeezing your hamstrings at the top of the movement.
- Slowly lower the weight back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Lying Hamstring Curl primarily targets the Hamstrings, Quads, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings50%
Quads40%
Secondary
Calves10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Lying Hamstring Curl work?
Dumbbell Lying Hamstring Curl primarily targets the Hamstrings, Quads. 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 Hamstring Curl?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 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 Hamstring Curl suitable for beginners?
Dumbbell Lying Hamstring Curl is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
