Step by step instructions, muscle activation and variants for the Dumbbell Lying Hamstring Curl.
The dumbbell lying hamstring curl is an isolation exercise for the hamstrings performed face-down, using a single dumbbell held between the feet. It mimics the movement pattern of a lying leg curl machine while requiring body stability and grip through the feet.
Common mistakes content is coming soon.
The Dumbbell Lying Hamstring 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.