Dumbbell Lying Leg Curl
Expert Advice
Keep your hips firmly on the bench 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 bench for stability and fully extend your legs.
- Curl your legs up 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 Leg Curl primarily targets the Quads, Hamstrings, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Hamstrings50%
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 Leg Curl work?
Dumbbell Lying Leg Curl primarily targets the Quads, Hamstrings. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Lying Leg 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 Leg Curl suitable for beginners?
Dumbbell Lying Leg 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.
