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Dumbbell Decline Leg Curl
An isolation exercise on a decline bench with a dumbbell secured between the feet that targets the hamstrings to build strength and definition; suitable for home or travel workouts.
About Exercise
Equipment
Dumbbells, Decline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
6/10Glute Max
Calves
4/10Gastrocnemius
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie face down on a decline bench with knees at the edge. Secure a dumbbell between your feet arches and grasp the bench for stability.
- Extend legs straight behind you with toes pointing down.
- Bend knees to curl legs upward, contracting hamstrings.
- Bring dumbbell toward glutes until shins are perpendicular to floor.
- Hold contraction briefly at top.
- Slowly lower legs to full extension, maintaining tension.
- Repeat for reps without lifting hips.
Coaching Tips
Form Cues
- Squeeze hamstrings at top
- Keep hips pressed to bench
- Control the descent
- Feet together securely
- Toes down throughout
Breathing
Exhale as you curl up; inhale as you lower the weight.
Tempo
3-1-1
Range of Motion
Start with legs fully extended; curl until knees are bent 90 degrees or shins perpendicular to floor; lower to full extension without locking knees.
Safety
Safety Notes
- Start with light weight to secure form
- Avoid if acute lower back pain
- Warm up hamstrings first
- Do not over-curl beyond 90 degrees
- Ensure bench is stable
Spotting
No spotter needed; perform solo or use safeties if available.
Common Mistakes
- Using momentum to lift
- Allowing hips to rise
- Dropping weight too fast
- Insecure dumbbell grip
- Incomplete range of motion
When to Avoid
- Acute hamstring strain
- Lower back injury
Flexibility Needed
- Adequate hamstring flexibility
- Ankle dorsiflexion for foot positioning
Build Up First
- Basic knee flexion control
- Familiarity with prone positions
Also known as
Decline Dumbbell Leg Curl, Dumbbell Hamstring Curl on Decline
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