Step by step instructions, muscle activation and variants for the Dumbbell Lying Leg Curl.
The dumbbell lying leg curl is a hamstring isolation exercise that mimics the movement of a leg curl machine using a dumbbell held between the feet. Lying face-down on a bench or the floor, you curl the dumbbell toward the glutes by bending the knees.
The Dumbbell 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.
