Scan to open on your phonegymvim.app/exercises/dumbbell-leg-curl

Dumbbell Leg Curl 10s · no sound

Dumbbell Leg Curl

A prone leg curl performed by squeezing a dumbbell between the feet — the hamstring isolation that needs no machine.

Primary muscle
Hamstrings
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
Share

How to do it

  1. Lie face-down on a bench or the floor with the legs straight and a dumbbell ready at the feet.
  2. Have a partner place a dumbbell vertically between your feet, or set it carefully on your own.
  3. Squeeze the feet together hard around the dumbbell to lock it in place for the full set.
  4. Curl both heels up toward your glutes by bending only at the knees, keeping the hips pressed down.
  5. Squeeze the hamstrings hard at the top with the lower legs near vertical, pausing briefly.
  6. Lower the dumbbell under control over 2 to 3 seconds back to a fully straight-leg position.

Common mistakes

  • Lifting the hips off the bench to use momentum instead of curling cleanly with the hamstrings.
  • Letting the dumbbell slip between the feet by relaxing the squeeze mid-rep.
  • Rushing the lower portion and dropping the weight back to the start, missing most of the muscle tension.
  • Loading too heavy, which forces broken form and risks dropping the dumbbell on the floor.

Muscles worked

Primary
Hamstrings

Same movement, other equipment

Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Cable Single Leg Laying Leg Curl Beginner Cable Single Leg Laying Leg Curl Hamstrings Cable Machine Lying Leg Curl Beginner Lying Leg Curl Hamstrings Machine Seated Leg Curl Beginner Seated Leg Curl Hamstrings Machine

Similar exercises

Hamstring Curl Intermediate Hamstring Curl Hamstrings Dumbbell Deficit Dumbbell Romanian Deadlift Intermediate Deficit Dumbbell Romanian Deadlift Glutes Dumbbell Dumbbell Cross Body Romanian Deadlift Intermediate Dumbbell Cross Body Romanian Deadlift Glutes Dumbbell Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell Hip Hinge Speed Romanian Deadlift Intermediate Hip Hinge Speed Romanian Deadlift Glutes Dumbbell

Good to know

What muscles does the Dumbbell Leg Curl work?
Mainly the hamstrings.
What equipment do you need for the Dumbbell Leg Curl?
It uses dumbbells. Without it, the Band Leg Curl and the Cable Single Leg Laying Leg Curl train the same muscles the same way.
Is the Dumbbell Leg Curl good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod