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Dumbbell Hamstring Curl

Dumbbell Hamstring Curl
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Hamstrings 

Dumbbell Hamstring Curl Overview 

Dumbbell hamstring curl directly focuses on your hamstrings, building power and flexibility in your legs. If performed with the correct form and technique, leg curls hold the ability to enhance the overall strength of your leg.

It mitigates the risk of a knee injury, improves mobility, and promotes muscle growth. You can perform this exercise in an isolated manner on the machine or increase the intensity by adding dumbbells to it. 

How to do it

  1. To prepare for dumbbell hamstring curls, elevate a flat bench on a step or block to prepare for dumbbell hamstring curls. A flat, grounded bench can be used. However, elevating the bench allows for more motion and better recruitment of the hamstrings.
  2. Next, choose the correct dumbbell and place it on the ground at the lower end.
  3. Place your face down on the bench, and place your knees at the edge.
  4. Grab the dumbbell and place it on the ground with your feet. Secure it between your arches.
  5. For stability, your legs should be extended fully and you should wrap your arms around the bench. This is the starting position.
  6. Slowly lift the dumbbell towards your buttocks by bending at the knees.
  7. The dumbbell should be raised as high as possible, but not beyond 90 degrees.
  8. Take a moment to pause, then slowly lower the dumbbell back to its starting position.
  9. Repeat for desired reps.

Exercise Tips

  1. Begin the exercise with a lightweight. Throughout the exercise, you will need to keep your upper body and legs still. A too heavy dumbbell may cause injury by causing your body to swing or jerk.
  2. If you have trouble lifting the dumbbell from the ground, a partner can place it between your feet. 
  3. Before you begin the movement, make sure the dumbbell is secure between your feet. 
  4. You should focus on lifting the weight using your hamstrings and using a full-range motion.

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