Step by step instructions, muscle activation and variants for the Dumbbell Decline Lying Leg Curl.
The dumbbell decline lying leg curl is a hamstring isolation exercise performed face down on a decline bench, with a dumbbell gripped between the feet. The decline angle increases the range of motion and places greater stretch on the hamstrings at the bottom of the movement.
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The Dumbbell Decline Lying Leg Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.