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Dumbbell Leg Curl
A free-weight isolation exercise that targets the hamstrings for strength and hypertrophy, mimicking machine leg curls using a dumbbell secured between the feet while lying prone.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Glutes
Popularity Score
6
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
Calves
4/10Gastrocnemius
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie prone on a flat bench with your knees just off the edge. Secure a dumbbell horizontally between the arches of your feet by squeezing your ankles together.
- Grip the bench edges for stability and engage your core.
- Bend your knees to curl the dumbbell toward your glutes, keeping hips pressed down.
- Squeeze your hamstrings at the top of the movement.
- Hold the contraction briefly.
- Slowly extend your legs to the starting position, controlling the descent.
- Maintain tension in hamstrings without locking knees.
Coaching Tips
Form Cues
- Squeeze feet on dumbbell
- Hips stay flat
- Knees bend only
- Control every inch
- Breathe steadily
Breathing
Inhale as you lower the dumbbell, exhale as you curl it upward while bracing your core.
Tempo
3-1-2
Range of Motion
Start from full knee extension with legs straight, curl until heels nearly touch glutes or knees reach 90 degrees, then return to full extension without hyperextending knees.
Safety
Safety Notes
- Secure dumbbell firmly to prevent drops
- Use moderate weight to maintain form
- Avoid if acute hamstring strain exists
- Engage core to protect spine
- Warm up hamstrings first
Spotting
Spotting not typically needed; if using heavy weight, have a partner assist with dumbbell placement and removal to avoid strain.
Common Mistakes
- Arching lower back
- Using momentum to swing
- Dumbbell slipping from feet
- Incomplete range of motion
- Hyperextending knees
When to Avoid
- Acute hamstring strain
- Lower back injury
- Knee instability
Flexibility Needed
- Adequate hamstring flexibility for full extension
Build Up First
- Basic understanding of knee flexion movement
- Ability to secure weight between feet safely
Also known as
Lying Dumbbell Leg Curl, Prone Dumbbell Hamstring Curl, Dumbbell Hamstring Curl
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