Dumbbell Leg Curl
- Primary muscle group
- Hamstrings
- Equipment
- Dumbbells
- Movement type
- Isolation
- Where
- Home or gym
How to do Dumbbell Leg Curl
Setup
Lie face down on a flat bench with your knees just off the edge. Place a dumbbell vertically between your feet, squeezing it securely with both ankles.
How to do it
- Curl your lower legs up toward your glutes while keeping your hips pressed into the bench
- Squeeze your hamstrings hard at the top position for a one-second pause
- Lower the dumbbell slowly with control until your legs are almost fully extended
- Keep your upper body relaxed and avoid lifting your hips off the bench
Watch out for
- Letting the dumbbell slip by not squeezing it firmly enough between the feet
- Arching the lower back and lifting the hips off the bench during the curl
- Dropping the weight too quickly on the way down instead of controlling the descent
How FlexFit programs Dumbbell Leg Curl
Dumbbell Leg Curl is a hamstrings movement that needs dumbbells. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.