Dumbbell Lying Leg Curl. ‍♂️ Hamstring Curl with Dumbbells. This becomes increasingly trickier the heavier the dumbbell becomes. How to Do a Lying Leg Curl With a Dumbbell at Home. Raise the dumbbell as far as comfortably possible or just past 90 degrees. Repeat for desired reps. b) Assume a standing position with your feet roughly hip width apart. But these can get boring. First, let’s go over the steps for the seated leg curl. Dumbbell Leg Curls. Use a controlled tempo to keep focus on your hamstrings Drive your hips into the floor Think about pushing the weight as you lower the weight down. Setup: a) Grab a pair of dumbbells with your palms facing forward. Exercise Tips: Start the exercise by using a very light weight. 3-4 Sets for 10 Reps. Seated Leg Curls Try each leg curl out to see which works best for you. If you have access to dumbbells, the lying dumbbell hamstring curl can replicate the movement of a lying leg curl machine. You have plenty of options when it comes to isolating your hamstrings. The most difficult element of the dumbbell leg curl exercise is learning how to hold the dumbbell securely between your feet. The dumbbell hamstring curl is a highly underrated exercise. Strong hamstrings make for strong knees. Plus, there are some exercises that might work better for you. It follows the same idea behind a leg curl machine but at a barer bones approach. Action: Leg curls are a versatile exercise and can be done with different equipment. Dumbbell Zottman Curl The Zottman curl provides the benefits of two exercises in one, as it works your forearms and biceps at the same time. Keep your eyes up and lift the dumbbells in a straight movement until you reach your starting position. If you don’t have access to a leg curl machine or wish to replicate the exercise at home then you can try the Dumbbell Leg Curls. But chances are, your first choice is to hop on the lying or seated leg curl machine. Lying leg curl with a dumbbell at home . Tables of lying leg curl strength standards for men and women. Dumbbell Leg Curl: Requires you to pick up a dumbbell secured between the arches of the feet while lying with your face down on the leg curl machine. However, the resistance is applied differently, and this makes the exercise more difficult if you’re doing a leg curl at home. 13 Intense Bicep Curl Variations 1. Therefore, start light until you get used to the exercise. Gym equipment is the most convenient tool for targeting these large muscles just below your glutes -- in fact, that's exactly what a leg curl machine is built to do. Bending at the knees only slowly curl the dumbbell up towards your buttocks. This is another workout that requires a workout bench to complete. 11. Banded Leg Curl: Involves sitting on a bench with your legs straight and the band secured behind your ankles and then moving your feet towards the bench. Hamstring curls are an isolation workout, meaning they target only the hamstrings. This exercise only requires you to use a dumbbell. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position. If you don’t have a dumbbell for the at home lying leg curl, you can use a resistance band instead.